Pre WOD
Weighted Pull Ups
WOD
"Bear Complex"
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be separate
from the front squat. No resting on the ground during rounds, not even to
re-grip. You want to be at max load by round 4 or 5
Post WOD
Accumulate 2 minutes of L-sit
no deadlift?
Posted by: jon | November 17, 2009 at 02:42 PM