WOD 22SEP14

Warm-Up:400m Run, 2 RDs of: Deep squat hold 30 sec., handstand hold 30 sec., Lunge walk

Strength: Front Squat 5RDs of 3 Reps
(Moderate to Heavy weight) increase weight
ea. RD. (work on using the bottom end
bounce)

WOD: For Time:
1 – Heavy Bear Complex 135/95lbs
5 – Wall walks
1 – NotSo heavy Bear Complex 115/75 lbs
5 – Wall walks
1 – Bear Complex 95/65 lbs

1 Bear Complex = power clean, front squat, push press, back squat, back press x 7
Also of note: If the bar rests on the ground you owe 5 burpees for every rest at the end of the WOD. 😉
(Strategy) Rest in the hip joint, front rack, or back rack = the best rest location