Tuesday 9/3/2013 WOD
Warm up
1 Mile run
2 Sets of
10 Air Squats
10 Push ups
10 Ring rows/ 5 Strict pull ups
Dynamic Stretches
Strength/Skill
5 Sets of
Bear Complex
1 power clean
1 Front Squat
1 push press
1 Back Squat
1 Push press
Rest 2-3 mins between each set
Take 5 Sets to build up to a heavy successful set
Met-Con
3 Rounds
60 Double Unders
20 Hand Release Push ups
200 Meter Run
2013 09 02
185# Bear (PR by a mile)
8:19 RX
Good to be back.
HE’S BAAAACK!!!!! Awesome job bud!