6/19/2008 WOD

"Dumbbell Bear"
If you haven't heard of Mike Rutherford and his success with dumbbells, you should check out his site at Kansas City CrossFit. Rutherford demonstrates the dumbbell "Bear" in this months issue of the CrossFit Journal. The "Bear" consists of a dumbbell deadlift, hang clean, and front squat pushpress or thruster. Depending on your fitness level, you can use around 45% of your bodyweight for db loading (total).

Each minute on the minute for 20 minutes complete:
5 db deadlift
5 db hang clean
5 db thrusters