Friday, December 10th WOD:

Announcement:  4p class is now open to all athlete’s Monday – Friday.

WARM UP:
5 min deep squat hold
2 rounds
10 kip swings
10 toes to bar

WOD:        
“Bear Complex”
5 rounds
7 sets of the following sequence:Power CleanFront SquatPush PressBack SquatPush PressRest as needed between rounds.

The completion of 7 times through the above sequence constitutes one round. During each round, you may not put the bar down, even to re-grip. Only touch and go. If you need to rest, do so in the rack position, behind the neck, in the grip from a standing position, or in the crease of the hips.
Increase load each round. 

See Video of The Bear WOD attached