“Thursday Thumper”
5 mins General warm up
5 mins WOD explanation
10 mins WOD Practice and Set up
WOD
“Pain Storm”
Bear Complex
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back squat
5 Rounds - 500 m Row
4 Rounds - 400 m Row
3 Rounds - 300 m Row
2 Rounds - 200 m Row
1 Round - 100 m Row
5 min Cool Down
Men 30 - 40 kg
Ladies 20 - 27.5 kg