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TODAY’S WOD:

“Bear Complex”

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*5 total rounds, rest 3 minutes between rounds.

Guidelines:
1) No resting the bar on the ground during your 7 sets. Hold onto it.
2) Athlete may rest it on their body.
3) Resting/pausing/stopping the barbell on the ground will terminate that round.
4) No combining movements.
5) Athlete must complete each exercise in its entirety before immediately moving onto the next exercise.
6) Athlete may ONLY combine the last two exercises in the sequence (Back Squat + Push Press = Back Rack Thruster)
7) Increase loads.

Post loads to Members area. Compare to 12/13/18.

TODAY’S STRENGTH TRAINING:

Chest & Back #1

1) Superset:
Floor Chest Press
10,8,8,6,4 reps for loads.
Wide-Grip Pull-ups (to the back) 5 sets of 10
2) Superset:
Dumbbell Chest Press on Med Ball
10,8,8,6,4 reps for loads.
Close-Grip Chin-ups 5 sets of 10 reps
*Little to no rest between exercises. Rest 2 minutes between each superset.

Post loads and reps for pull-ups/chin-ups to Members area. Compare to 09/11/18.

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