Dia Do Urso

Pre:
Foam Roll-Shoulder blades, lats, calf
Mobility Wod-http://www.mobilitywod.com/2012/02/athletes-rom-full-posterior-chain-are-you-dysnormal.html
Shoulder Circles
10 Handstand attempts
20 Hollow Rocks
Std. L-Sit Progressions
Sots Press (Bar) 8.3kg 12reps

WOD 1:
5 Rounds of Bear Complex with a 15 min. timecap
Bear Complex is 7 reps of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
These 5 exercises make 1 rep...7 reps is one complex.
http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
Use a weight around 60-70% of Shoulder Press.

WOD 2:
For Time:
300 ft. Bear Crawl
30 Sumo Deadlift High Pulls @20kg
200 ft. Bear Crawl
20 Sumo Deadlift High Pulls @20kg
100 ft. Bear Crawl
10 Sumo Deadlift High Pulls @20kg

Post:
10 min. flexibility work

Matt B:
WOD 1: Time capped@115lbs for all rounds- 3 Bear Complexes and 4 Reps... Total Reps=25
WOD 2: 5:27