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Monday 12/19/16 WOD 

Strength:

“Bear Complex”

5 Rounds of 7 reps of:

Barbell Complex

1 Power Clean

1 Front Squat

1 Push-Press

1 Back Squat

1 Push-Press

*Completing the Complex 1 time through equals 1 “rep”, 7 “reps” per round. You must complete 5 Rounds working up to your heaviest weight. You may perform a thruster coming from the front squat to push-press and from the back squat to the push-press, but you can not go right into a Squat Clean, you must stand the power Clean up then go into the front squat.*

Metcon:

8 minute Ladder 

10 Double-Unders

2 Thrusters (65/95)

*Through 16 Thrusters to Rx*