Monday, May 18th 2015

Handstand Skillwork Progression, 15 minutes.

Wod A: "A Bear Named Cindy"
     
3 Rounds for time of:
1 bear complex, 135/95#
     (7 full iterations of: Power clean, front squat, push press, back squat, push press)
5 pull-ups
10 push-ups
15 squats

Rx+ is doing each bear complex without dropping the bar.

Each movement of the bear complex must be distinct. A full clean into a thruster does NOT count. It must be a power clean, pause/reset front squat, pause/reset push press, etc.

16 Minute time cap

**5 minute rest*

WOD B:

12 minute Partner AMRAP
Row for Calories
Partner A rows for three minutes,
Partner B rows for three minutes
Partner A rows for three minutes,
Partner B rows for three minutes

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.