WOD 4.3.15 Friday

Warmup: 6-8 minutes

Foam roll then:

  • 10 PVC pass thrus
  • 10 halos
  • 10 OHSquats
  • 10 pushups
  • 10 ringdips
  • 10 tuck jumps

A. Back Squats

  • 3×3- across


  • Handstand practice
  • HSPU practice (strict, kipping, negative, on a box…)

D. Bear Complex

Complete 5 rounds:
Each round is 7 full cycles of the following sequence:

  • Power Clean
  • Front Squat
  • Push Press or Jerk
  • Back Squat
  • Back Rack Push Press or Jerk

Rest as needed between rounds. add weight each round. Go for max load. (Please remember proper form)


  • No resting on the ground
  • Jerking is allowed.
  • Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.




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