WOD - Friday, April 24

A) EMOM - 12 minutes
Hang Full Clean (one inch off ground) + Front Squat
* work to heavy

B) 6-minute AMRAP
30 Double Unders
15 Wall Balls (20/14)

Rest 1 minute

C) 6-minute AMRAP
15 Box Jumps (24/20)
15 Sit Ups

Rest 1 minute

D) 6-minute AMRAP
10 calorie Row
10 Burpees over Erg (rower)

WOD - Wednesday, April 15

Running Bear Complex

5 rounds for time:

Power Clean (RX: 135/95) or (Scaled: 95/65)

Front Squat

Push Press

Back Squat

Neck Jerk

400m Run*

- 1 round = 7 sets (total of 35 sets altogether)

- Complete 7 sets of above movements unbroken each round without dropping the bar

- 2 deep breaths in between sets otherwise take 5 burpee penalty**

- Scale the weights, if needed, to work on good form for all 5 rounds

* 400m Run after each round

** 5 burpee penalty every time bar is dropped (more than 2 breaths in between sets)