Strength
Back Squat – 4×8 @ 75%
Conditioning
12 Min AMRAP Ladder
3 Bar Facing Burpees
1 Bear Complex 185/125#
6 Bar Facing Burpees
2 Bear Complex
9 Bar Facing Burpees
3 Bear Complex
12 Bar Facing Burpees
4 Bear Complex
15 Bar Facing Burpees
5 Bear Complex
***if you complete 1 full round, start back over. Score = total reps (1 round = 60 reps)
Midline – Day 1
4×60 sec plank (weighted 55/25#)
WOD Notes: TD = 1-2 rounds. Use around 60% of 1RM CnJ. Bear Complex = pwr clean + f sq + push jerk + back sq + behind neck jerk. You may not cluster them!
Julie, Jenn, & Joan doing their first triathalon