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  • Today's WOD
    • Mar 4, 2020
    • 1 min read

WOD-3/4/20

Warm-up

12-10-8 reps: • Mountain Climbers

• Air Squats

1 round: • 20 sec Pec Stretch

• 20 sec goblet squat

• 20 sec Side Lunge Stretch

Strength

Back Squat

4x12 @ 60%

Conditioning

Bear Attack! 5 rounds for time:

• 7 Bear Complex Reps 95/65

• 5 Pull-ups

• 3 Chest-to-bar Pull-ups

• 1 Bar Muscle Up

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press

Scaled option: for anyone who is not doing RX. 5 rounds for time:

• 7 Bear Complex Reps 55/35

• 9 Supine Barbell Rows

• 3 Dips

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