Warm up
Dumbells light to moderate weight
- 10 Renegade rows
- 10 lying down pull overs
- 10 hip bridges with weights on hips
- 10 bicep curls
- 10 tripec presses hehind head
- 10 weighted burpees
- 400 m run with small MB
Mobility for shoulders and warm up the Bear complex
STRENGTH WOD
“Bear Complex”
5 sets of 7 cycles of the following movements:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
*Must complete 5 sets; start smart
*May not combine more than 2 movements at a time
Ex: No squat clean thrusters
*You may push jerk
COACHES CHOICE IF THERE IS TIME LEFT OVER FOR SOMETHING ELSE!