Bear Canyon CrossFit – WOD

View Public Whiteboard

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