September 27th 2013

7am and 4pm Strength
Establish an 8RM Back Squat
Warm Up
A) Go over the Bear Complex
OR
B) 5×1 High Hang Snatch +2 Hang Snatch
WOD
With an ASCENDING ladder, AMRAP in 15 minutes of:
1 Bear Complex @135, 95
200 meter run
2 Bear Complex
200 meter run
3 Bear Complex
200 meter run
Continue this pattern as high as you can till time expires
*Note* 1 Rep of the Bear is:
From the ground get the bar to your shoulder
Squat then put the bar over your head
Bring the bar onto your back, squat
And put the bar back over your head
You can then drop it
How ever you choose to do this is up to you