12/4/13 – Wednesday

Written by Joey Tudela. Posted in Fitness

WOD

For time, complete:
50 Wall Ball Shots (20/12 #)
40 Kettlebell Swings (53/ 35 #)
30 Burpees
20 Pull-ups
5 Bear Complexes (135/ 95 # )
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wall Ball Shots

*1 Bear complex = 1 Deadlift + 1 Hang Pwr Clean + 1 Front Sqt + 1 Jerk + 1 Back Sqt + 1 Jerk. Movements must be separated they can not be strung together.

**20 Minute time cap.

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