Blog Post

Thursday 3-12-15

Warm Up

then

Push Press

5×3

Partner WOD

“Big Bear Chase”

10 minute AMRAP

10 bear complexes 45/35

Bear Crawl down and back mat

200m run/sub shuttle run if raining (two trips down and back from door to end of mat)

Partners will alternate movements

1 bear complex= 1 power clean, 1 front squat, 1 shoulder to over head, 1 back squat, 1 shoulder to overhead

squat clean thruster and backs squat thruster is allowed

restart each rep from below the knee

Cash Out

1 minute wrist stretch externally rotated on floor

1×20 wall wrist walk

hand stand progression-Tripod hold 60s or max effort