WEDNESDAY'S WORKOUT OF THE DAY

WARM UP

  • DYNAMIC STRETCHING
  • PVC STRETCHING

SKILL/STRENGTH

  • PRACTICE BEAR COMPLEX
  • 4-4-4-4
  • Start at 35% and progress to 75% of max.
  • 20 Min. CAP

METCON W.O.D

  • 4 BEAR COMPLEX #95(Rx) #65(Rx) #75 #55
  • 8 RING PUSH UPS
  • 20 CALS. ROW OR BIKE OR RUN 200m
  • 20 Min. AMRAP

    BEAR COMPLEX DESIGN

    • POWER CLEAN
    • FRONT SQUAT
    • PUSH PRESS
    • BACK SQUAT
    • PUSH PRESS