WOD 10/10/09

Late post due to the WordPress server being down last night for maintenance. Sorry.

AMRAP 15 min.

5 Bear Complex (85/65)

200m Run

* Bear Complex – Squat clean, thruster, lunge left, lunge right, front squat, thruster = 1 Rep

So, using a loaded barbell you will do a full squat clean, go into a thruster after coming out of the bottom position, rack it on the back and lunge on both sides, do a back squat, then drop down and thruster the bar off the back for 1 rep. Keep doing them….they are a lot of fun. Then you can try to run 200m and repeat the process until God intervenes and the clock stops.


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