Wednesday

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WU
Run the Hill Loop

5 min Roll while Coach discusses movements in WOD

5 min Warm-up of Bear Complex with Bar only

WOD – OBJ: Strength Endurance testing

Bear Complex – 25 mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (behind the neck)

We changed up the movements in that the clean is now a hang clean so after the bar is deadlifted to the hang position, it should not return to the floor until the round is complete or failure. Rest as needed between rounds…shoot for about 5 rounds over the 25 mins. Score is Max Load completed unbroken  (7 sequential rounds without putting the bar down). Extra challenge… try it with KB’s.

Foundation
25min AMRAP @ Light weight / Ascend Conservatively
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat

 Challenge
Wheel of Pain x 2

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