Friday 10-02-15 WOD

Great idea Craig!

Friday 10-02-15 WOD

CrossFit:
A.
15 Min STARKE complex (It's exactly like the BEAR complex we've just added an overhead squat)
Squat clean, Shoulder to overhead, overhead squat, lower to the upper back, back squat, back rack to overhead, controlled drop.

B.
Drop to 80% of weight achieved in part A. and complete as many reps as possible in 8min

C.
For Time
3k Row

Fitness:
A.
Three Rounds of
5 Back Squat @ 75% of 1RM
5 Chin Ups @ 32x2

B.
5 Min AMRAP
6 Med Ball Cleans 20/30#
6 Hand Release Push Ups (HRPU)

C.
For Time
3k Row