Thursday, 03.05.15

Strength
Power Snatch + OHS: 5×3+2 @70% (try for Touch & Go)

WOD
For Time:
5 Bear Complex (PC,FS,PP,BS,PP) 95/65
Run 400m
4 Bear Complex
Run 300m
3 Bear Complex
Run 200m
2 Bear Complex
Run 100m
1 Bear Complex

Rx+ 135/95

TEC WOD
12 rounds Hill Repeats with a side of Situps (15) after each round – from curb to mailbox and back up15 situps and repeat 12 times (rowing alternative is 12 rounds of 200m row with the situps)

Advanced WOD
2RFT
 12 jerks 115/80
 12 box jump 24/20
 12 cleans 115/80
 12 C2B/pull-ups

Bonus Work
Work on Rope Climbs! Work on DU’s!