Fri WOD 7.5.19
Barbell/Oly
Complex (Wk 2)
2 Power Clean + 2 Front Squat
*Squat Cleans are acceptable as well*
5 Sets Working up to 70-80%
3 Sets @ 70-80%
WOD
(A)
8 Min Amrap
5 Bear Complex 115/75
2 Rope Climbs
2 Min Rest
(B)
8 Min to complete...
Finish Total Completed Bear Complex's
From 8 Min Amrap above!
*Every Minute on the minute 3 burpees only on part (B) (not over bar)
(18 Min WOD)
Mod Key
P: 65/45, 6 Strict Pull Ups
RX: As Prescribed
C: 155/105, 1 Legless + 1 Rope Climb
Extra Conditioning
50 Cal Assault Bike for Time
Mobility
1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Scorpion Stretch (pec/shoulder/chest)