WOD for Monday, 2/27/17

Strength: Bear Complex 3-3-3   Power clean Front Squat Push Press Back Squat Push Press

Met-Con: While one partner runs 400m, the other completes an AMRAP of: 10 Dual Bell Military Press 8 Dual Russian KBS 6 Dual Bell Front Squats

Stretch: Full Body Stretching Series #4

KB WOD:

10-9-8-7-6-5-4-3-2-1

Pull-ups Dual KB hold in the rack position

Do one burpee every time you or your partner comes off the bar or the bells touch the ground

15 minute cap

ex: Partner A holds two KB’s in the rack position, while Partner B does 10 pull-ups.  When Partner B is done with Pull-ups they they switch…Partner A is now doing 10 pull-ups and Partner B is holding the KB’s in the rack position.pullups.

Rx: 55/35 Pack: 35/25 Puppies: 25/15 Buttercups: 5-10lbs

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