121002

Tuesday: Run Club! 630pm at Jefferson Playground. Bring a watch and Sign up on Mind Body!

Warm up:
Run 400m
10 wall squats
1 length lunging pass-thrus
2 lengths duck walk

Mobility

Strength:
Deadlifts (using 90% of 1RM + 10 lbs)
5 @ 65%
5 @ 75%
5+ @ 85%

WOD:
1 Bear complex every 3 minutes for 4 sets (12 min total)
Adding weight each round: START LIGHT!

1 complex =
BEG: 3x of the sequence below without letting go of the bar
INT: 5x of the sequence below without letting go of the bar
ADV: 7x of the sequence below without letting go of the bar
1 power clean
1 front squat
1 push press
1 back squat
1 push press from shoulders