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Warm Up

Dynamic

Coach Led

_____________

Sprints

Coach Choice

Row/Run

 

WOD:

5 Rounds for Time

1 Lap Farmers’ Carry (2×35)(2×53)

3 Bear Complex(135/95) (see below)

10 Burpees

15 Jumping Air Squats

20 Alternating Leg Situps (Right hand to left leg = 1, left  hand to right leg = 2)

25 Wall Balls (20/14)

250 m Row

 

Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

WORKOUT OF THE DAY