Warm-up
Coach’s choice
WOD prep
Prep the Bear complex
WOD
5 Rounds for time. Complete 7 Unbroken Sets of this sand bag complex:
1 Hang Power Clean(50,35)
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Rest as needed between rounds.
Rounds must be unbroken.
Complete all 5 movements for 1 set of the complex. Complete the complex 7 times, unbroken (without letting go of the sandbag or resting it on the ground) for 1 round.
Option 2: 5 unbroken sets
Option 3: 3 unbroken sets
Post WOD
6 Rounds
20 Seconds on 20 seconds off
Hollow Hold
Flutter Kicks
Bear Complex: 9:43 Rx
Fun with sandbags this morning! Got first few chest to Bar Pull Ups thanks to JD, Ilana, and Becka for the coaching and cheers!
4:57 RX
I think the hollow rocks and flutter kicks were worse at the end!
5:51 Rx. Definitely better than a barbell bear complex, but the sandbag smacking my chin twice on the way up definitely sucked! Congrats Deb on the CTB!!