Posted on

27 July 2018

Warm-up: Coach’s Choice
Strength/Skill:
Bear Complex (Review the Movements and Work Up to WOD Weight)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Last push press can be a push jerk. Must hold onto the bar for 7 complete reps of the above complex.
WOD: 
Bear Complex (7 x 7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

*Must hold onto the bar for 7 reps of the above complex.
*Repeat for 7 rounds.
*Rest as needed between rounds.
*35 minute time cap.Stimulus/Focus: This WOD is a mental challenge. Find a weight you can manage, but one that will make finishing the WOD successfully a challenge for you.
Metcon (Time)
Bear Complex Time
RX weight: 95/65
RX+ weight: 135/95
Cool Down: 
5 Minutes of Rowing, Running
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