BARBELL
Back Squat (5×3 @ 85%)
BODY-WEIGHT ONLY
10 Rounds / Not for time / 20 cap
1 Sprint (50m) – length of the building
10 quality air squats
WOD
20 Minute Clock:
5 Rounds of 7 Bear Complex
Increase weight each round
*Rules: 1) must complete 7 BC’s before resting the bar on the ground 2) can not remove hands from the bar or move them from the starting grip position 3) you can rest with the bar anywhere in the natural bar path 4) 1 Round = 7
Bear Complex and you have 20 minutes to do 5 rounds 5) Score = total weight from all 5 rounds. Ex 55#, 75#, 95#, 105#, 115# = Total of 445#
KICKER
Tabata Push-ups