day 9

Thursday jan 9 2010

wod options:

 Strength

A. 2 cycles of the bear complex EMOM for 15 minutes
cycle =
power clean
front squat
press
back squat
press

This should be done by those that know
start lighter end heavy. when you reach a heavy weight you may remain there for the duration. Goal is to gain strength for the complete complex in the future. Bear= 5 rounds. each round = 7 cycles

 

endurance

B. 3 rounds for time:
run 800
20 push press 95/65

 

Sprint

C. 3 attempts with as much rest in between as necessary

1000 m row
score is slowest time