27 Jan WOD Jan 28th 2012
Warm up: run 400m, then dynamic movements, then 3 rounds of 5x pull up, 10x push up, 15x air squat.
Strength: 3×5 deadlift. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.
WOD: 30 Rounds, every 60 seconds perform the following
1x Bear complex (70kg/50kg)
5x push ups
*Bear Complex = Clean + thruster + back squat + thruster. Make this movement as fluid as possible.
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