Tuesday - 3/14/2017

Happy 30th Birthday to Katie Rabbe!

 

Warm Up:

10m Bear Crawl

10m Spider Crawl

10 Sit-ups

10 Squats

10 Box Jumps

 

Strength: "Bear Complex"

Establish a heavy complex of 7 unbroken rounds of:

1 Power Clean

+ 1 Front Squat

+ 1 Push Press

+ 1 Back Squat

+ 1 BTN Push Press

 

Metcon: "Rabbe" - Katie's 30th Birthday WOD

For Time

R - Row, 30 Calories

A - AbMat Sit-ups, 30 reps

B - Box Jumps (20/16), 30 reps (step ups are permitted)

B - Bear Complex @ highest successful weight from above, 6 Rounds (x5 movements in each complex = 30 total reps)

E - EMOM, 2 Burpees beginning on the next minute AFTER the row is complete