★BootCamp WOD 3 rounds 30-30/40-20/60-10 Power Factory Wall Ball Shots Burpee to Lateral Jump (Over Med Ball) High Knee Muscle Factory DB Deadlift to Row 1 Legged Hip Up Ring Row Core Factory Hollow Rock to Back Extention Ab-Mat Sit Up Hip Thrust ————————————————————- ★CrossFit WOD Strength/Conditioning “The Bear Complex” ***DEMO VIDEO*** 5 Rounds, for weight 7 sets of the sequence: Power Clean Front Squat Push Jerk Back Squat Push Jerk *You may not drop the bar during the 7 sets. *Any stopping of the weight on the ground is a MISSED SET – only touch and go. *You may rest the bar at any point during the complex, except on the ground. *There is no time component. Rest as needed between rounds. *After Bash* Tabata Row for CAL The lowest number of calories recorded throughout the 8 rounds is your score. ————————————————————- reebokcrossfitsentinel/2013/06/30/010713-sentinel-wods/
Posted on: Sun, 30 Jun 2013 23:46:45 +0000
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