WOD: Thursday, November 28th, 2019 (7:30-8:30-9:30 ONLY!)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Bird Dogs – 10 Reps per side
• Samson Stretch – 1 Minute Per side

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Pre-Game: 3 Rounds (w/ Partner) 10 Min Cap

• Run 200 Meters (together)
• 2 Bear Complexes (one each, ascending weights)

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Workout: Partner WOD (35 Min Cap)

• 500 Meter Run (together)
• 30 Bear Complexes Rx(105/75) Sx(85/60)
• 1000 Meter Row (500 each)
• 30 Bear Complexes Rx(105/75) Sx(85/60)
• 500 Meter Run (together)

*split bear complex reps evenly (15 each)

*BEAR COMPLEX

• 1 Power Clean
• 1 Thruster
• 1 Back Squat
• 1 Push Press

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Cardio Option: Partner WOD (35 Min Cap)

• 500 Meter Run (together)
• 30 KB Complexes (24k/16k)
• 1000 Meter Row (500 each)
• 30 KB Complexes (24k/16k)
• 500 Meter Run (together)

*KB COMPLEX

• 3 Russian Swings
• 6 Goblet Squats
• 3 American Swings
• 6 KB Lunges (3 each leg)

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Core: 5 Rounds

• 15 V-Ups
• :30s Hollow Hold