The Bear Complex

I know it's tough, just pick it up and lift it... nice Mohawk!

Thanks again to all our members that came this past Saturday to celebrate not only our One Year Anniversary but also Mandi's Birthday.  The workout was awesome as everybody displayed unbelievable determination.  For all the members that did not attend, thank you as well for making Gator CrossFit a great training facility.

Just a reminder, there will be no Yoga for the next two weekends.  The classes will resume on February 27th.

Here is the WOD: The Bear Complex

Complete 7 reps of each exercise in the given order.  You cannot put the bar down to re-grip.  Do 5 total sets.  Rest in between as if you were doing a heavy lift day.  You must come to the standing position after the Clean to do the Front Squat.  You may press it anyway you like, i.e. Thrusters, Push Jerk... the only rule is you must fully extend up from your hips and shoulders.  Pick a light starting weight and proceed upwards from there.  The exercises go in order from cleans to the last press, once the order is completed, that is one rep of each, do 7 of those for 1 set.

Cleans

Front Squat

Push Press

Back Squat

Push Press

Comments

[Scot]

The hawk makes all the difference

[Allison]

So you're sort of the reverse of Samson, then? :)