ANNOUNCEMENT: DON’T FORGET TO SIGN UP FOR YOUR MURPH TIME. TIME SLOTS AT 7, 8,9,10,11 AND NOON. IF YOU ARE HAVING A HARD TIME USING PIKE TO REGISTER, PLEASE MESSAGE A COACH TO HELP YOU.
“Thomas Gambino”
Every Three Minutes for 18 Minutes
7 Bear Complex (135/95)(95/65)
14 Burpee
21 Double Under
For this WOD, it is a 3 minute clock for 6 rounds. In that 3 minutes, you must complete the required work of the bear complex, burpees and double unders. Whatever time is remaining in the 3 minute is rest. IF you don’t complete the required work, the WOD will turn into a 18 minute AMRAP.
Bear Complex=
1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Back Rack Jerk
THIS CAN BE BLENDED TO A CLUSTER, BACK SQUAT, BACK RACK JERK.
THE “AT HOME’ MOD FOR THE BEAR COMPLEX WILL BE:
4 EACH ARM (DO 4 RIGHT THEN 4 LEFT)
1 DB/KB CLUSTER
1 DB/KB PUSH PRESS