Warm up
Dumbells light to moderate weight
- 10 Renegade rows
- 10 lying down pull overs
- 10 hip bridges with weights on hips
- 10 bicep curls
- 10 tripec presses hehind head
- 10 weighted burpees
- 400 m run with small MB
Mobility for shoulders and warm up the Bear complex STRENGTH WOD “Bear Complex” 5 sets of 7 cycles of the following movements: Power Clean Front Squat Push Press Back Squat Push Press Rules: *Must complete 5 sets; start smart *May not combine more than 2 movements at a time Ex: No squat clean thrusters *You may push jerk COACHES CHOICE IF THERE IS TIME LEFT OVER FOR SOMETHING ELSE!