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WOD - Sunday, 10/14/2018


With an empty bar or PVC:
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Strict Presses
3 Power Cleans

3 Front Squats
3 Jerks (push or split OK)
x 2

A. Strength: Bear Complex (15:00)
4 attempts to build to a heavy bear complex:
1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Jerk + 1 Back Squat + 1 Jerk (from back rack)

This isn't exactly a “Bear Complex’ but I’m calling it that anyway.

B. Conditioning

As a team of 2
Part 1:

ME Clean and Jerks (165/115, Power OK)
Score = total reps as a team.

Reps Do not have to be divided equally (but shouldn't be total one-sided)

Rest 4 minutes

Part 2

8:00 to establish a 1RM Clean and Jerk

Score = total weight as a team.

We have "GRACE" coming next Sunday for B4B–this should be great prep for that.

For part 1, use a weight that is heavier than the weight you plan on hitting for "Grace."

Extra Credit 1: Meal Prep.

Extra Credit 2: Donate to Barbells 4 Boobs.

We're already more than halfway to our goal of $1000! ..If we get to 1500, Elie will do "Grace" in a tutu!!!

Click the link to make your donation and get a big mitzvah!

The feeling you get when you donate to Barbells 4 Boobs.

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