Friday - The Ultimate Bday WOD

The "James Complex"

Strength

15 min

Front Squat

5-5-1-1-1

Metcon

"The James Complex"

With a running clock...

1. AMRAP (7 min)

3 James Complexes

6 Toes 2 Bar

James Complex = burpee on bar -> squat clean thruster -> lower behind neck -> back squat thruster

L3-135/95, L2-115/75, L1-95/65

3 min break (ends at 10 min mark)

2. AMRAP (7 min)

5 medball complexes.  1=  candlestick getup to Slam Ball

20 double unders

3 min break (ends at 20 min mark)

3. AMRAP (7 min)

10 Single Arm OH Squats (5 left 5 right)

10 single arm snatches (5 left 5 right)

L3-53/35, L2-35/26, L1-36/22