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
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