WoD for January 13th, 2014

Group:   3 in 3

Air Squats

Jumping Jacks

Bicycles (transition via deck squat, if you’ve got it)

MOB:  Shoulders/Wrists for Front Rack

WoD: For time:

1500#/1050# of the “Bear Complex”  (Power Clean, Front Squat, Push Press, Back Squat, Back Push Press)

a)     1200#/840#

b)    900#/630#

c)     < b

Run 1 mile a/b) Row 2000m  c) Row 1000m

MOB:  Roll it all / Mash achilles

 Coach’s Tip:  Choose a weight to do the complex with, e.g. 100# as a guy.  You’ll do 1500/100 = 15 Bear Complexes before you can leave for the run.  If your weight doesn’t end nicely on your Scale weight, continue doing Bears until you are over the number…

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