Blog Post

Friday 1-30-2015

Warm Up

*50 Jumping Jacks

* 5 Bootstraps

* 2 Elbows to Arches per side

*2 Rounds of: 5 KB Swings/ 5 Press (empty barbell)/ 5 Box Jumps

then

For Time:

30 KB Swings 53/35

5 Bear Complex 75/55

30 Toes to Bar

5 Bear Complex 95/65

30 Box Jumps 24/20

5 Bear Complex 115/75

30 One Arm KB Ground to Overhead 53/35

5 Bear Complex 135/95

*Complex 1 rep = 1 Power Clean/ 1 Front Squat/ 1 Push Press/ 1 Back Squat/ 1 Push Press

*Squat Clean/Thruster/Back Squat/Shoulder to Overhead is allowed.

*Each Complex starts from the ground

Cash Out:

3 Min Wall Stretch

(On your back, legs on the wall)

Couch Stretch

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