Thursday, April 18, 2013

Skill work: muscle up/ chest to bar pull ups and ring dips; 5 min to work skill, 3-5 reps at the top of each minute

WOD
“Bear Complex”
5 Rounds, increase weight each round
7 unbroken rounds of the complex (all 5 movements are distinct movements):
1 Power Clean
1 Front Squat
1 Push Press to your back
1 Back Squat
1 Push Press to front rack

– 20 min cap

Cool down:
3 x 100m prowler push, increase weight each time
100m sprint after each attempt