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June 29th WOD


Strength: Find 1 RM Deadlift

Conditioning:

Workout "Bear Complex" 5 Rounds: Complete 7 Unbroken Sets: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (Behind the neck) *One time through the barbell complex = 1 set **Complete 7 UB sets = 1 Round ***Increase weight after each round


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Wednesday April 14th WOD

Skill: Pull ups: 1. Banded Hollow Lat  Pull down 3x8 https://www.youtube.com/watch?v=FVjtOSA-dz8 2. Negatives 4x3 (3 count decent) 4x3 (5 count Decent) *If you do not work on BMU drills, do more pull

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