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