5/6/13 WOD

Happy Birthday Krysty WOD!

bear-complex

 

Strength: 8 Minute EMOM, 3x Deadlift at 70%1RM (look back to Wednesday for the weight)

WOD:

  • 5 bear Complexes* (135/95)
  • 25 sit ups, 25 double unders
  • 4 Bear Complexes
  • 25 sit ups, 25 double unders
  • 3 Bear complexes
  • 25 sit ups, 25 double unders
  • 2 Bear complexes
  • 25 sit ups, 25 double unders
  • 1 Bear Complex
  • 25 sit ups, 25 double unders

* A bear complex is comprised of a power clean, front squat, push press, back squat, push press from behind your neck.

If you put the bar down during your complexes you must immediately do 5 burpees, and after your last double under you must sing out loud the HappyBirthday Song to Krysty…

On a completely unrelated note, we’ll be revisiting the “birthday WOD” procedures…

 

Happy Birthday Krysty!!!

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