Gotta Have It


Erik Post Burpees

WOD 3/16/12

4 Sets of Bear Complex -Increase load each set

1 Bear Complex = 4 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press to back
1 Back Squat
1 Push Press to front (then down to a touch and go to start the next power clean)


For Time:

500m Row

Max Pull-Ups

Score is row time minus one second for each pull-up completed. No more than 10 seconds between getting off the rower and beginning your pull-ups.


Tabata Mash-Up

Kettlebell Swings (55/35)


8 total intervals (4 of each movement)of 20 seconds of work, 10 seconds of rest, alternating each interval between KB Swings and Burpees. Score is total reps completed.


No stretching class tomorrow but we will have our 10am class and our free 11am class.

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