Monday, December 2, 2013

Saturday, November 30, 2013
November 29, 2013
Tuesday, December 3, 2013
December 2, 2013

Monday, December 2, 2013

Warm-up: HQ x 1, 20 Strict Sit-ups (No arms), 400 Meter Run

WOD:
“Bear Complex”
7 Unbroken sets of: Power Clean, Front Squat, Push Press, Back Squat, Push Press.    (5 Burpee penalty for putting the bar down)

  • Complete 5 rounds, 
  • Rest as needed between rounds, 
  • Go up in weight each round.

Record weight used for each round on the board…

Bonus: 500 Meter Row for time…

Post-WOD: Death Stretch… 1 minute holds…2 x’s each leg, Foam Roll

Thanksgiving Day "Filthy Fifty" 2013!

Thanksgiving Day 2013 “Filthy Fifty”

 

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