Friday, April 23

Warmup: Dynamic stretching, joint mobility, kipping practice.

Strength: Weighted pullups

5x5

http://media.crossfit.com/cf-video/CrossFit_WeightedPullups.mov

Anybody have some webbing?

WOD: The Bear Complex

Perform 5 sets of 7 sequences (complexes) of the following exercises:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rules:

1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
2. Goal is to increase loads each round to complete "The Bear" with max load.
3. Rest as needed between sets.
4. You must power clean the bar to full standing position before squatting the weight.