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Monday, September 18, 2017

17
Sep

Monday, September 18, 2017

VOD

8 For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— Ephesians 2:8

Warm Up
3 Rounds
200m Row or Run
5 Pull-ups
10 Push-ups
15 Squats
Followed by…
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
WOD
BEAR COMPLEX
Strength WOD

Bear Complex – 5 Unbroken Rounds

7 Cycles Through each Round…

1 Cycle = (Power Clean + Front Squat + Push Press + Back Squat + Push Jerk)

– 5 burpee pentalty for each break (No rest on the ground during the set)