Friday, December 9, 2011

Friday WOD

Running Bear

5 rounds for time:
7 reps of barbell bear complex
400m run

1 rep = power clean from floor, front squat, push press/jerk to behind the neck, back squat, push press/jerk

front squat and push press can be combined and done as a thruster

except for touch and go on the power clean, barbell cannot touch floor once you start a round (5 burpee penalty at the end of the workout for each time you put the bar down)

Rxd weight: 115#/75#

1 comment:

Elisabeth said...

Well now I know what my Sunday make up WOD is!