WOD 11.14.13 Thursday


A. Gymnasty: 4 Sets

  • 5 Skin the Cat (Scale with ball up)
  • 5 V-Outs
  • 20-30 Second Handstand Hold

B. Bear Complex: 5 rounds of 7 Reps
1 Rep =

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Back Rack Push Press

Increase the weight on the bar with every round. At no point (besides the power clean) should the bar touch the ground, until the round is over .

c. 3x – optional

  • 40 Single Unders (or doubles)
  • 15 Kayaks (each side)

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