“Bear Complex Build”
5 Rounds of 7 Reps
Option 1
Power Clean
Front Squat
Push Press
Back Squat
Back Push Press
Option 2
Squat Clean Thruster
Back Squat Thruster
7 Reps must be completed unbroken
No resting the bar on the ground
Weights example
40 - 45 - 50 - 55 - 60
20 - 25 - 30 - 35 - 40
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca