Thursday March 3rd WOD

Strength: Bench Press

1x8 @ 65 %

1x8 @70 %

1x8 @75 %

1x8 @80 %

Bicep Curls 3x12

Tricep Ext 3x12


4 Rounds

Each Round is:

12 Barbell Bear Complex (135/85)(115/75)(95/65)

Rest 1 Minute Between Rounds

If you're getting more than 7 reps within a minute, try going heavier

Bear complex = Squat clean + Thruster+ Back Rack Thruster (Fast)

(Power Clean, Front Squat, Push Press, Back Squat, Press..slow)

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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