Tuesday, November 20, 2012

Wednesday - Pre Turkey Day WOD

So before we all become like animals and eat everything in site on Turkey day, let's have a good work out

Warm up:
Standard warm up

WOD 1: "The Lion"
AMRAP in 5 mins
135/95
1 Power Clean
2 Front Squats
3 Push Jerk
4 Back Squats

3 min rest

WOD 2: "The Tiger"
AMRAP in 5 minutes
115/75
5 deadlift
5 hang power cleans
5 front squat
5 push press
5 back squat

3 min rest
WOD 3: The "Bear complex"
(slightly modified)
AMRAP in 5 mins
95/65

must perform 7 reps of the following before rest:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground
during the seven reps

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