- Today's WOD
WOD-3/4/20
Warm-up
12-10-8 reps: • Mountain Climbers
1 round: • 20 sec Pec Stretch
• 20 sec goblet squat
• 20 sec Side Lunge Stretch
Strength
Back Squat
4x12 @ 60%
Conditioning
Bear Attack! 5 rounds for time:
• 7 Bear Complex Reps 95/65
• 5 Pull-ups
• 1 Bar Muscle Up
1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press
Scaled option: for anyone who is not doing RX. 5 rounds for time:
• 7 Bear Complex Reps 55/35
• 3 Dips