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Monday 05/04/09 WOD

By 05/03/2009No Comments

Warm Up (2 Rounds)

  • 100 Meter Run
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Air Squats
  • 250 Meter Row

Workout of the Day (WOD)

“The Bear”   95#Men / 65#Women
5 Rounds of 7 sets of the below in sequence.

Please click on the below video if you are going to attempt this workout.  It is much easier to understand the movement when explained by CrossFit HQ.

Power Clean
Front Squat
Push Press
Back Squat
Behind the neck Push Press
Back into Power Clean
No resting on the ground unless between Rounds.

Click on the below video from CrossFit HQ.  These are elite athletes demonstrating “The Bear”.

Bear Complex WOD…[wmv][mov]    w/f safe

Core Work

  • 50 Back Extensions
  • 50 Knee to Elbows

We had several new guests stop by to drink the Kool Aid.
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Today’s WOD was a smoker.