2015-10-10 WOD

Doozy of a saturday wod today

WARM

3x1min row, 1 min rest

200m run

Bear complex drills

MAIN

A. 30 reps Bear complex. Aim for unbroken. Penalty (below) any time you break. 25 min cap

{

Squat Clean  95# (115# was Rx)

Push Jerk, lower behind neck

Back Squat

Push Jerk

}

Time: 22:30. Did it in 4 sets (12, 7, 5, 6)

Note: Doing the first 20 or so as thrusters was a mistake. squat clean, followed by a push jerk, was way easier. learned this late in the workout though.

Penalty (done 3 times in the above time)

{

3 burpees

6 T2B

9 wallball 20#

}

Rest 2 min (till 25 min mark), then

B. 4 rounds for time, 15 min cap:

{

20 situps

10 HSPU (10 UB first set)

5 deadlift 275 (Rx was 315)

}

Time: 12:30