WOD for 111117

Segment 1:
5 Rounds on the 4:00:
400 Meter Run
1 Round of “Bear Complex” (155/105)
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Segment 2:
3 Rounds For Quality:
40 Sit ups
20 Banded Good Mornings