Main – WOD
Warm-up
Rowing Warm Up (No Measure)
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
Skills
Clean & Jerk
Weightlifting
Bear Complex (7 times through sequence = 1 Round)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 5 Rounds of the above sequence working up to your heaviest round. 7 x through sequence = 1 Round. *You may not put the bar down during a round. You may rest as much as needed between rounds
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