Workout 1/14/2015


SS:15 Minutes to Establish a 2RM Wide Stance Box Squat

*Take a Slightly wider Stance then usual and sit to a box as close to parallel as possible. Relax hips and legs on top of box (keeping core tight throughout movement) and fire off the box explosively, returning to standing as fast as possible  

WOD: “15 Minute As Many REPS (not rounds) as Possible”
1 Bear Complex 135/95 
1 Rope Climb
1 C2B Pull up ADV: Bar Muscle Up
2 Bear Complex 135/95
2 Rope Climbs
2 C2B Pull ups ADV: Bar Muscle Up
3 Bear Complexes 135/95
3 Rope Climbs 
3 C2B: ADV: Bar Muscle Up
ETC. Up to 5 Rounds

*If athlete makes it through round 5 they start over at 1. 1 Bear Complex, 1 Rope Climb, and 1 C2B count as 1 Rep a piece for score. Bar Muscle ups Count as 2, if entire WOD is completed with Muscle ups please mark as RX+, C2B’s are RX.  (Starting with Muscle Ups and finishing with C2B is RX)

*Bear Complex =1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat+ 1 Behind-The-Neck Push Press