Rest Day/Make Up Day

Wod-

CrossFit Endurance-

Run

3x (100M, 200M, 400M)

Conditioning Wod-

5Rds:

10 GHD Sit Ups

15 Hand Release Push Ups

50 Double Unders

*Choose either wod or both to complete.  The runs are 1:1 and 2 min rest between rounds for recovery.*

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Strength-

Deadlifts- One Rep Max

Wod-

The Bear Complex

5 Rds:

7 Bear Complexes (going up in weight each round)

*1-2 min rest between each round*

1 Bear Complex = Power Clean, Front Squat, Push Press/Jerk, Back Squat, Behind the Neck Push Press

More efficient Bear Complex= Full Clean, Thruster, Back Squat right into a Behind the Neck Thruster

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Wod-

5Rds:

5 Power Snatch

15 Kb Swings 70#/53#

100 M Run

5 Min Rest then:

3Rds Max Reps:

60 sec Pull Ups

60 sec Burpees

60 sec Rest

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