Thursday 9/24/2015

Warmup
Row 500m
5 Bear Complexes with Bar
3x8 HSPU
3x8-10 GHD Back Ext

Strength
5x8-10 Bent Over Barbell Rows
*Pull all the way to your belly button and pause for 1 sec.

WOD
5 Rounds
5 Bear Complexes
Every drop during a set of 5 incurs a 20 Double Under penalty to be done after that round.
Increase weight each round.
*1 Bear = Ground to Front Squat to Overhead to Back Squat to Overhead

REC
6 Rounds
Row 150m
Rest 1 min