WOD 11/19/14

REMINDER: Pool workout at 9am…and YES the pool is HEATED!

Warm-up: 5 Roundsth

10 KBS  53#/35#

10 Sit-ups

10 Air Squats

Olympic Lifting & Power Lifting day: BEAR COMPLEX

Bear Complex as follows: 10-15 rounds rest between each set(20 min cap)

DL, HCLN, Front Squat, PP, Back Squat, PP

Increasing weight EVERY round (or every other ) by 5#s

End with…3 Minute Max Effort Double Under AMRAP.

Record MAX weight achieved on a complete BEAR and total DU reps.

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