Row and Bear Complex!

Thursday, May 15, 2014

Strength

Back Squat

65%x5

75%x5

85%x5 (AMAP)

Partner WOD

AMRAP 20

500m Row

Max Bear Complex (135/95)

*One partner rows while the other partner is performing the bear complex.  Score is meters rowed/bear complex completed.

*One rep of bear complex is: clean, front squat, shoulder to overhead, back squat, shoulder to overhead.  Elements may be combined (i.e. squat clean thruster) as long as each movement is hit.

Jason Khalipa won the “Half Marathon Row” event at the 2013 CrossFit Games with a time of 1:18:02.3.  That’s a 1:49/500m pace.  Here’s some advice from Jason!

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