PLEASE BRING SOME ITEMS FOR THE PEOPLE LESS FORTUNATE
I KNOW IF YOU WERE TO GO IN YOUR CLOSET YOU WOULD FIND A WARM COAT YOU NEVER WEAR ?? GO LOOK !
WARM UP
- 5 cat cows
- 10 ps bird dog with band pulls
- wall stretches for pec and legs
- foam roll posterior chain
- 10 dowel bear complex
- 10 burpees
Strength
Bench press 5 4 3 2 1 1 1
or
D Bell single leg lunges, back foot on bench or small box
5 4 3 2 1 1 1 increase weights each time
CHOOSE A WOD
WOD 1
20m EMOM
A: 3 Bear Complex (95/65)
B: 7 Burpees
ADVANCED
20m EMOM
A: 3 Bear Complex (135/95)
B: 7 Bar Facing Burpees
** CFC Bear Complex: Squat Clean, Thruster, Back Squat, Back Squat Thruster = 1 Rep
WOD 2 …. OMG LOVE IT
For time:
On the minute, perform
5 BENCH or box… get creative ..jump over and a max set of Thruster (135/95#) until you complete 100 Thruster.