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WOD - Monday, 8/8/2016

Mobility: Quad/Glute/Hamstring/Calf/Shoulder/Wrist

Warmup: Bear Complex

4x w/ Empty Bar

Bear Complex = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

Strength: Wave Front Squat (deload)

3x5 @70%

Conditioning:

AMRAP 7

7 Thrusters (115/75)

7 Burpee over Bar

7 Toes to Bar

Rest Exactly 3 Minutes

AMRAP 5

Max Effort Curtis P's

*1 Curtis P is a complex of 1 hang squat clean + 2 lunges (1 each leg) + 1 S2OH

(see video below for tutorial)

Rest 2 Minutes

400m Run

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