WOD: A. 15 minutes to build up to a 1RM of the bear complex: 1 rep = 1 power clean to 1 front squat (or squat clean) to 1 shoulder to overhead to 1 back squat to 1 back rack shoulder to overhead B. 2016 Master’s Qualifier Event 3: 15 minute AMRAP of: 55 double unders 15 chest to bar pull-ups (55 and over chin over bar pull-ups) 5 hang power cleans 155/105 (55-59 years old 135/95, 60+ 115/75) C. Core and Shoulder Development: 1 minute high plank hold 1 minute low plank hold 1 minute left side plank hold 1 minute right side plank hold CFHSV Running & Endurance WOD:
E3MoM for 30:00
0:30s of Banded Running
20 Lateral Plate Taps
150m Sprint
