Mon WOD 07.24.17

Mon WOD 07.24.17

Mon WOD 07.24.17


10min EMOM
Odd: 50m run
Even: 5-10 Strict Pull ups/Ring dips (alternate between the pull ups and dips)


Bear Complex 3-3-3-3-3
No rack
* Power Clean;
* Front Squat;
* Shoulder to overhead (have bar land behind head, in rear-rack position);
* Back Squat;
* Shoulder
* To overhead (have bar land on chest, in front-rack position).
* This is one rep.

Use the heaviest weight you can for each set. Or just put on a weight you can manage and work on good form and technique.
Rest as needed between sets.


21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip
10min cut off
Scale as needed


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