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Friday's WOD - 1/8/2015


Skill:

Bear Complex Review w/ PVC then Bar

1x Power Clean

1x Front Squat

1x Shoulder to Overhead

1x Back Squat

1x Shoulder to Overhead

Strength:

15 minutes to work up to a heavy Bear Complex.

WOD:

“Ten Minute Capacity Test”

Perform the following movements, in order, for max reps (or calories), resting exactly 1 min between each station:

4 min AMRAP: Calorie Row

Rest 1 min then:

3 min AMRAP: Pull-Ups - strict/kipping/ring row/ring pull up

Rest 1 min then:

2 min AMRAP: Back Squat Rest 1 min then:

1 min AMRAP: Push press

**Compare to April 10, 2015**

#powerclean #frontsquat #shouldertooverhead #backsquat #calorierow #pullups #pushpress #BearComplex

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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