September 15, 2016

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(Gary, Marcia, and Bowser all getting their plank on.)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD:

“The Bear Complex”

5 rounds of 7 cycles of:

1 power clean

1 front squat

1 push press

1 back squat

1 push press

*You will complete 7 cycles of the above sequence without setting the bar down.  You can rest anywhere but on the floor. No setting the bar down during a set (power clean must be touch-and-go). Rest between sets as needed. Complete a total of 5 sets of the 7 cycles. Goal is max load (add weight each successful round). Your score will be the heaviest weight you lifted and successfully completed the 7 cycles without setting the bar down.



AMRAP in 30 minutes:
50 Double Unders
40 Kettlebell Swings (53,35)
30 Air Squats
20 Toes to Bar
10 Calorie Row