071913

Who Ever Makes A Move Gets It!

Friday

All Levels

Strength: Push Jerk 5 x 3

WOD: Bear Complex:
5 Unbroken Rounds - 5 x Cycles Through Each Round
Hang Power Clean + Front Squat + Push Press (STO) + Back Squat + Push Press (STO)
* 5 Burpees Penalty For Each Break. No Rest At The Bottom During Rest



Saturday

Strength: Push Press 1RM

WOD: 25 Minutes
5 x Shoulder To Overhead
7 x Burpees
Sprint 300 Meters
Rest 1 Min

Row For cal (30 seconds)
Rest 1 Min

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Beginners

Skill Builder: Push Press 5 x 3 (10)

WOD: 1 Minute Per Station
3 x Through - Rest 1 Minute After Each Full Round Is Complete
- Overhead Squat
- Push Ups
- Box Steps & Step Downs
- 10 Meter Shuttle Run



Sunday

WOD: Swing Dance
AMRAP 25 Teams Of 2
AMRAP KB Swing - Score Is Total Combines Swings.
Can Be Russian Or American, Depending On Ability Every time The KB Stops Swing Both Athletes Must Perform :
30 Air Squats
30 Sit Ups

A human being has so many skins inside, covering the depths of the heart. We know so many things, but we don't know ourselves! Why, thirty or forty skins or hides, as thick and hard as an ox's or bear's, cover the soul. Go into your own ground and learn to know yourself there. - Meister Eckhart

Post Time, Load, Or Reps Completed To Comments.