WOD2018-10-19T17:16:47+00:00

WOD

LATEST WOD

5/21/2019

Workout
4 RFT
400m run
5 Bear complex (135/95)
15 Toes to bar

**A pretty simple day. I would say this is three movements, but the Bear Complex is actually 5 movements – power clean, front squat, push press, back squat, behind the neck push press. That will be 1 complex. The weight might seem manageable, but for some, the tricky part will be the behind the neck push press. It’s okay to do the complex as each movement as its own separate movement, or string them together like a cluster. So instead it might be a cluster (squat clean-thruster) into a back squat/thruster. It’s a great movement that has a nice flow to it.

This is a good chance to get hands on the bar before Murph next week, and we don’t have pull ups programmed the rest of the week. So after today, take care of your hands – shave down any calluses, and let any tears heal.

Same with the run, this is a good tune up for the two 1-mile runs, so work on your pacing especially if it’s going to be hot out. Stay hydrated!


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