140111 ~ The Return Of Momma Bear

Momma Bear is back and she's ready to destroy today's WOD!  Welcome back Katie.....we missed you!!!

Strength:

10 min to work up to a heavy Curtis P

(Hang Squat Clean - L. Lunge - R. Lunge - Push Press)

then

EMOM x 6 min

3 Curtis P's @ 80% Above

1 min Handstand Hold

Conditioning:

"The Ensign"

6 Rounds

3 Min AMRAP:

3 Cleans (155/110#)

6 Push Ups

9 Air Squats/Dips

(Air Squats on odd numbered rounds and ring dips on the even numbered rounds)

Rest

Cash Out:

15 min of Mobility!

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