REMINDER: Pool workout at 9am…and YES the pool is HEATED!
10 KBS 53#/35#
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.
Posted on 11/18/2014, in WOD and tagged ARMY, Coast Guard, CrossFit Games, First Responders, Fort Myers Florida, Marines, Metcon, NAVY, Olympic Lifting, Power Lifiting, SaltWater CrossFit, U.S. Air Force, WOD, WOD With Friends. Bookmark the permalink. Comments Off on WOD 11/19/14.