3 Rounds of "Cindy"
10 Push- Ups
15 Air Squats
Dynamic Warm-Up - Coaches Discretion
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:
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)