Warm Up

1 Lap

3 Rounds of "Cindy"

5 Pull-Ups

10 Push- Ups

15 Air Squats

Dynamic Warm-Up - Coaches Discretion


AB Fab

4 rounds of each movement (30 seconds on 15 seconds rest)

Weighted Flutter Kicks

Weighted AB Mat Sit-Ups

Weighted Floor Sweeps


Bear Complex WOD:

Complete 5 rounds: (not for time)

Complete the following cycle 7 times each round:

Power Clean

Front Squat

Push Press

Back Squat

Behind the Neck Push Jerk

*Rest 90 seconds between rounds

*Do not drop the weight. Stay connected through the round.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

*Work up the heaviest weight possible. (AHAP)


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