Happy Birthday Jerry! Here's to anther wild year!
18 Cal Cardio
18 KB Swings
18 Push Ups
18 Double Unders
3 Bar Muscle Up Practice (warm up well)
30 OH Walking Lunges (barbell)
15 Box Jumps (highest you've ever jumped... slow and controlled)
3 Rounds for time of:
10 Ground To OH (95/65)
200m Shuttle Sprint (50m x 4)
Rest 2 Min
**you pick the weight before WOD starts... ALL 5 sets of 2 need to be the SAME HEAVY WEIGHT!
**Score will be time of first part and weight of Bear Complex