Thursday, February 14, 2019

Bday WOD - James

The "James Complex"

Strength
10 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 complex= candlestick getup to wall ball toss
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

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