First post!

Hello all, I'm sure you have heard by now that I will be doing your progrmming from here on, and this is the blog where all WoDs will be posted as well. In the meantime, I will actively be looking on getting a cool fancy web page and taking the steps towards growing our strength and conditioning program. Enough of that, lets get to the goods: Your workout. Since Fridays are some of our toughest conditioning days, I give you my house special, "The Burping Bear." Fridays are the days we generally look to do Hero or Girl named workouts, but this is one I've had in my pocket for some time, and I'm pretty proud of it.

The Burping Bear:
5 rounds for time
5 bear complex @ 115/75
10 Lateral Burpee to Box Jump 24"/20"
20 Kettlebell Swings 1.5/1