FRIDAY 230804

“The Champ”

3 Rounds of,

5 Minutes AMRAP

5 Minute Rest

3 Bear Complex (#95/65) CP (#135/95)

6 Lateral Burpees Over Bar

During the Bear Complex there are two ways to complete the movement.

As individual movements – Deadlift – Hang Power Clean – Front Squat – Press – Back Squat – Press

Or cycling several into a technical complex – Squat Clean – Thruster – Back Squat – Press

Both methods will be reviewed prior to the Workout.

This was last completed on 230301.

Compare your effort today from your previous effort.

This WOD was made for Nathan Mendelsohn to prepare him for his Jiu Jitsu competitions.

Have you tried the new handstand / wall walk stations?


Friday’s Schedule

6AM – Workout of the Day

8AM – Strength / Olympic Lifting

430PM – Workout of the Day



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