2.21.2014

SWOD

Front Squats

3×5 w/3 second pause at bottom @ 70% of max

Back Squats

3×5 w/3 second pause at bottom @ 70% of max

WOD – 20 Minute Cap (Get through as many of the 5 rounds as possible!)

“Running Bear Complex”

Rx weight 135/95

(Bear Complex is:

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total)

In between each round you will complete the following:

20 Meter Bear Crawl

5 HSPU

Then proceed to the next round.

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