WOD Sat Sep 11

Strength

Back Squats
6-6-5-5-4-4 @ 70-70-75-75-80-80%

Work

“Always Remembered”

With a partner (can use separate rowers & barbells), one person working at a time:

Buy-in: 2001 Meter Row
4 Rounds:
9 Supinated Grip Pull-ups / Ring Rows
11 Bear Complexes @ 135/95

1 Bear Complex:
1 Power Clean
1 Front Squat
1 Shoulder To Overhead
1 Back Squat
1 Shoulder To Overhead

Home/Outdoor

800m Run / 4 Minutes Any Machine
8 Bear Complexes
400m Run / 2 Minutes Any Machine
4 Bear Complexes
200m Run / 2 Minutes Any Machine
2 Bear Complexes