WODs for Saturday 12/8/12

The “Bear” complex is just that, COMPLEX…when is the last time you didn’t put the bar down during an entire round?  Give it a try if you didn’t do today’s WOD.

CF Class WOD: Met-Con: Barbell Bear 7 reps, 5 rounds Rest 3-5 minutes between each round Increase weight each round if possible Bar must not touch ground during each individual round – you can rest but cannot put bar down. If you put the bar down, you must restart the round

Power Clean Front Squat Push Press Back Squat Push Press

KB Class WOD: 21-15-9 KB Thrusters (55/35) Box jump Burpee broad jumps

then: Tabata Sit-ups

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