Mwod: Row 250m, Roll lats x 20 passes + 20 T spine extensions, Band lat/tri stretch x 2 mins/side, Bottom squat x 2mins, Frog stretch x 2mins
Lift Skills x 5 mins
WOD: 20 min time limit
"The Bear"- Modified x 7 Rounds minimum
Power Clean
Front Squat
RDL
Push Press
Push Jerk
-pick a weight that you can do all 5 exercises without setting the bar down\
-add weight and repeat the same sequence until you miss a lift
-once a rep is missed, repeat previous weight for completion of sets
Lift Skills x 5 mins
WOD: 20 min time limit
"The Bear"- Modified x 7 Rounds minimum
Power Clean
Front Squat
RDL
Push Press
Push Jerk
-pick a weight that you can do all 5 exercises without setting the bar down\
-add weight and repeat the same sequence until you miss a lift
-once a rep is missed, repeat previous weight for completion of sets
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