Bear Complex & Shrimp Kabobs

Skill

2 Rounds of Burgener Warm-Up

WOD- Full Bear Complex....use the link below to see a Bear Complex WOD.

http://www.youtube.com/watch?v=0WOP9J7QPwI

Power Clean
Front Squat
Push Press
Back Squat
Push Press

You will perform all of these movements without letting go of the bar once. You must break some of the movements up, but others you can combine. You MAY NOT squat clean the bar. You must Power Clean the bar, show control than Front Squat. You can combine the front squat and push press into a Thruster as well as combining the back squat & push press into a thruster. You may rest the bar on your shoulders or rack but you may never let go of the bar, even to readjust your grip. 7 full reps is 1 round of bear complex. A full bear complex in 5 rounds, 35 reps total.

Ingredients

• 3/4 lb shrimp, peeled and de-veined
• juice of 1 lime
• freshly ground black pepper
• 1 medium zucchini, sliced into 1" pieces
• 1 medium yellow summer squash, sliced into 1" pieces
• 1 red bell pepper, sliced into 2" pieces
• 1 green bell pepper, sliced into 2" pieces
• 1 red onion, cut into eighths
• 4 cloves garlic, minced
• 3 Tbs olive oil
• wooden skewers, soaked in cold water for 15 minutes to prevent burning

Instructions

1. Soak wooden skewers (at least 15 minutes).
2. Peel shrimp and put in medium bowl.
3. Add lime juice and season with pepper. Set aside for five minutes.
4. Wash and chop vegetables.
5. Prepare grill.
6. Add vegetables and garlic to the shrimp, and add olive oil. Toss.
7. Impale veggies and shrimp onto skewers and grill until fully cooked.