Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
30 Minute Time Cap.
The Bear Complex (Weight)
Without stopping or dropping the bar, complete the following sequence, seven times:
Push Press (have bar land behind head, in rear-rack position);
Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
6 Minute Time Cap.
7 Rounds of:
7 Air Squats
5 Rounds of:
5 Air Squats