Are pull-ups really that much fun Colleen?  Karry K. doesn’t seem to think so!

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04/23/2009 WOD:

“The Bear Complex”

Execute 7 sets of the sequence:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

5 rounds, post loads in each round

Going through each lift 7 times is equal to 1 round. Complete 5 rounds.

Rules of “The Bear”: No resting weight on the ground, even to re-grip. Make sure each movement is executed completely, for example, full hip extension for the power cleans. All squats must be below parallel and all presses must be locked out. Rest as needed between rounds. Increase weight for each round.

Here’s a video from crossfit.com on “The Bear Complex”: Bear Complex WOD…[wmv][mov]