WOD 101013

 

Buy In
Row/Run 400M
3 High Knees
2 Frankensteins
50 Double Unders or 200 Single Jumpropes
20 Med ball bear complexes
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WOD
7 Rounds
5 Bear Complexes (Deadlift, power clean, front squat, push press, back squat, push press, back to the ground =1 bear complex)
Increase weight each round
For time and only note final weight on last round.
Once the bear complex starts the weight cannot stop moving until your full 5 bear complexes are complete within that one round. You may rest in the middle of rounds.
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Cash Out
LAX ball pec and scapula roll on wall
Hamstring stretch and floss