WOD - June 15, 2012 - Friday

Workout of the Day

Warm-up: 15-12-9 reps of:

* KB Swing (35#/20#)

* KB Clean and jerk (35#/20# -- alternating arms)

* KB Goblet squat (35#/20#)

Strength: 5x4 Back squat @ 90% 1RM

Work Capacity: 10 rounds for time of:

* 1x Bear complex @ 205#/145# (1x Power clean, 1x Front squat, 1x Push press/jerk, 1x Back squat, 1x Behind-the-neck push press/jerk)

* 30x Double-unders

Either a push press or jerk is acceptable in the bear complex; the first rep may be performed as a squat clean instead of a power clean followed by a front squat

Scale this workout appropriately -- 205/145 is very heavy if you are uncomfortable with barbell complexes or with the movements involved

Extra Credit: With 20# vest:

* 10x 100m sprints w/ 20s rest between efforts

Post results to comments.