1/13/2014

WARM UP

Stick pass through
Push up
Sit up
Back ext
Wall squat

Foam roll mid back and hamstrings

BUY IN

Ladder agility

SKILL

Bergener then

Bear Complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

*do not put bar down until all exercise are completed in order

WOD

"Spagnolo Special"

EMOTM (every minute on the minute) for 3 minutes
5 Bear Complex @ 95/55

break to add weight then

EMOTM for 3 minutes
3 Bear Complex @ 115/75

break to add weight then

EMOTM for 3 minutes
1 Bear Complex @ 135/95

then if possible, take no more then 5 minutes to

Complete 1 Bear Complex.  Add 5 pounds total each time you successfully complete the complex.

THE SCORE FOR THE WOD IS THE HIGHEST WEIGHT YOU ACHIEVE

CASH OUT

Bear Crawls

MOBILITY

Kneeling hip and OH shoulder against bar