Core: Turkish Get Up
EMOM 6 minutes of 3 Turkish Get Ups
Weightlifting: Bear Complex
E2MOM for 12 minutes of 1 Bear complex.
A Bear Complex Movement consists of:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Second Push Press
Start at 80% of your best bear complex, or 90% of your best push press if you are new to this! For those competing in the Battle of the Bay use this opportunity to really work on the technique and transitions as this is one of the workouts!
WOD: Jack
Complete as many rounds as possible in 20-Minute of:
- 10 Push Press, 115#/75#
- 10 Kettlebell Swings, 53#/35#
- 10 Box Jumps, 24″/20″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, died September 29th, 2009
To learn more about Jack click here: https://www.crossfit.com/workout/2010/09/29#/comments