Wednesday June 17th WOD

Warm up:  600m run + coach led BW drills and PVC work

Strength and Conditioning:  THE BEAR (KCI style)

-Each athlete must complete 30 reps of the ‘Bear Complex’

         1 Clean

         1 Front squat

         1 Push press

         1 Back squat

         1 Push press (BTN)

-Weight for men is 115lbs (sub 95)

-Weight for women is 70lbs (sub 55)

-If the bar must be put down at any point (besides the touch-and-go clean) the athlete will run a 200m sprint

-This workout is for time

-Record number of drops/200m runs


Nick ProhaskaComment