• Today's WOD

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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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc