Bear Canyon CrossFit – WOD
Strength
A) Every 75 Seconds x 20 sets
1: 8-10 KB Hang Clean (L) (Moderate)
2: 8-10 KB Hang Clean (R) (Moderate)
3: 8-10 Toe 2 Bar Drill
4: 30-45 Sec KB Hollow Hold
5: 30 sec SA Farmers Hold on each side (Heavy) (DB or KB)
KB Hang Clean
https://www.youtube.com/watch?v=ARsoNpzupPs
Toes to Bar Drill
https://www.youtube.com/watch?v=1ExtCrz0X4E
KB Hollow Hold
https://www.youtube.com/watch?v=vVLRewQyi5M
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Accessory work
Mobility