''The Bear Complex II'' (06.01.2010)

Warm-up Drills (06.01.2010)
Run 800m
15 x Medicine Ball Cleans (20/14lbs)
15 x Wallball (20/14lbs)
Samson Stretch
Shoulder Opening Drill (wall)

''The Bear Complex II'' (06.01.2010)
Each athlete will be given five attempts to take the heaviest load possible through the Complex of barbell movements known as The Bear II.
One complete Bear Complex II has a total of 35 repetitions spread across a sequence of five barbell movements. Once an athlete begins an attempt the barbell must not be allowed to touch the ground again until the Complex is complete. If the bar does hit the deck prematurely a failure will be scored for that attempt. Resting in the front rack, across the shoulders, overhead, or in the hang position are all allowed.
The sequence of movements and rep scheme must remain intact for an attempt to be valid.
Rest as needed between attempts.

''The Bear Complex II''
7 Rounds of
1 x Power Clean
1 x Front Squat
1 x Press
1 x Push Press
1 x Push Jerk

Post loads attempted, completed, and/or failed.

Skill Development (06.01.2010)
Indulge in the Tabata Row, described below under the CFE Rowing section.

Post distances to comments.

CrossFit Endurance WOD (06.01.2010)
''Tabata Intervals''
8 Rounds of (:20 max effort x :10 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting +2 from average preference.

Post distances to comments.