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Thursday 12/31


HOLIDAY SCHEDULE:

12/31 Thursday: 5am, 6am and 9:30

1/1 Friday: CLOSED

1/2 Saturday: 9am Only, 10am Open GYM

1/3 Suday: CLOSED: NO OPEN GYM

Conditioning:

Bear Complex:

5 Rounds:

-7 Reps per round

*One rep consists of a Power Clean to Front Squat to Push Press to Back Squat to Push Press(from back rack)*

**Add more weight each round**

This is NOT for time, focus on proper mechanics and FULL range of motion

https://www.bing.com/videos/search?q=crossfit+bear+complex&view=detail&mid=FDD1BF6AF3C49F44DF50FDD1BF6AF3C49F44DF50&FORM=VIRE4


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups