BEAR

Warmup:
3x15 ring pushups
3x15 pullups
2x15 situps
2x15 back extensions
2x15 medicine ball cleans (20#)

WOD: "BEAR"
Compare to 4/24/09 & 1/21/09.

5 sets of 7 reps of the following lift progression:

• power clean
• front squat
• push press
• back squat
• push press
• tap barbell on floor and start next rep

There is no resting the barbell on the ground between reps. However, you can rest between sets. Try to increase weight with each set.

1. 95#
2. 115#
3. 125#

I only had time to get 3 sets in before I had to go. However, the last time I did Bear, I topped out at 105#. So today was a great improvement. If you want to see a video demonstrating this WOD, click on the 1/21/09 link above.