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.

3-2-1-…GO!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s