WOD-8/23/19

August 23, 2019

Warm-up


• 200 meter run
12-10-8 reps:


• Mountain Climbers
• Air Squats
1 round:
• 20 sec Pec Stretch
• 20 sec Y stretch
• 20 sec Side Lunge Stretch
Strength
Snatch
Find 3 rep max


Conditioning
Bear Attack!


5 rounds for time:
• 7 Bear Complex Reps 95/65
• 5 Pull-ups
• 3 Chest-to-bar 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
• 9 Supine Barbell Rows
• 3 Dips on Boxes 

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