11 Oct WOD- Wednesday, Oct 12

Martina Tran is our Athlete of the Month for October! Check out Tina’s CrossFit story here.

Strength A:

Strict Press 5 reps @75-80% Every 2 min for 10 min

Skill:

Review Bear Complex
Power clean
Front Squat
Push Press
Back Squat
Push Press

WOD:

Bear complex for total reps
4 min AMRAP
@ 135/95
1 min rest
3 min AMRAP
@ 115/75
1 min rest
2 min AMRAP
@ 95/65
1 min rest
1 min AMRAP
@ 75/55

(13 min total)
*blend reps ok*

Lv1: start at 95/65 decrease as desired
Lv2: start at 105/75 decrease as desired

Finisher:

3 min hollow hold

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