140915 SKILL, Benchmark WOD

SKILL
Ring dips and muscle ups

WOD
Bear Complex
5 rounds
7 unbroken sets of the following:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Front Rack

For load. You cannot put the bar on the floor during the 7 sets; only touch and go. 
You cannot turn the power clean and front squat into a squat clean.
You can however turn the front/back squat push press combos into thrusters or push/split jerks

Michael Reynolds

CrossFit Level 1 Coach