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12/4/17

 Open Gym Warm Up3 Rounds-

30 x Rope Jumps

1 x Length Bear Crawl

1 x Length Crab Walk

5 x Push Ups

10 x Air Squats





BUY INShoulder Press / Back Squat - Warm up for 3 sets each

                                                          Working set #1) 65% x 5 reps
                                                                            #2) 75% x 5 reps
                                                                            #3) 85% x at least 5 reps (to failure) **

Working as a Super set. Perform your SHOULDER PRESS, then your BACK SQUAT after a brief rest.  Recover for 2-3 minutes between super sets.



WOD-  10 minute AMRAP-

3 x Bear Complex (115/ 75lbs)*

3 x Lengths of gym Bear Crawl 

3 x SDHP (115 /75lbs)



*Should be able to get at least the first 3 reps unbroken

BEAR COMPLEX
- Squat clean; Thruster; Push Press; Back squat; Push press =1 rep




CASH OUT- 100 x Sit Ups for Time

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