PLEASE BRING SOME ITEMS FOR THE PEOPLE LESS FORTUNATE

I KNOW IF YOU WERE TO GO IN YOUR CLOSET YOU WOULD FIND A WARM COAT YOU NEVER WEAR ??  GO LOOK !

WARM UP 

• 5 cat cows
• 10 ps bird dog with band pulls
• wall stretches for pec and legs
• foam roll posterior chain
• 10 dowel bear complex
• 10 burpees

Strength 

Bench press 5 4 3 2 1 1 1

or

D Bell single leg lunges, back foot on bench or small box

5 4 3 2 1 1 1     increase weights each time

CHOOSE A  WOD 

WOD 1

20m EMOM

A: 3 Bear Complex (95/65)
B: 7 Burpees

ADVANCED

20m EMOM

A: 3 Bear Complex (135/95)
B: 7 Bar Facing Burpees

** CFC Bear Complex: Squat Clean, Thruster, Back Squat, Back Squat Thruster = 1 Rep

WOD 2   …. OMG LOVE IT

For time:
On the minute, perform

5 BENCH  or box… get creative ..jump over  and a max set of Thruster (135/95#) until you complete 100 Thruster.