WOD July 13, 2018 (Friday)

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

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