''The Bear Complex'' (09.23.2011)

Warm-up Drills (09.23.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch

''The Bear Complex'' (09.23.2011)
Work up to the the heaviest load possible that can be lifted through the following sequence for 7 rounds without dropping/putting the bar down. For a lift to be successful it will equate to 35 total repetitions across the 5 movements described below.
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press

Notes:1-Rep Maximum/Percentage Calculator

''Tenacity'' (09.23.2011)
Complete as many rounds/reps as possible in 10:00 of
1 x Power Clean
1 x Front Squat
1 x Push Jerk/Push Press
1 x Back Squat
1 x Rack Jerk/Push Press

Notes: Scale the load and use dumbbells as necessary for safety. Attempt to complete each round of this complex unbroken if possible.
Mobility WOD

''Team WOD: Tailpipe''
Each team of 2 athletes will complete 3 Rounds for time of the following:
T1: Row 250m for time
T2: Hold 2 x KB Front Rack (24kg)

Notes: Every time Teammate#2 drops or fails to maintain the Front Rack Hold it adds 25m to Teammate#1's Rowing. Each athlete will rotate through the Row and the Hold each 3 times. Score is total time to completion.

Post times to comments.

CrossFit Endurance Rest Day (09.23.2011)