11.10.17

Strength 10 min EMOM 1 Rope Climb 5 Push-ups 5 Air Squats

Wod 5 min AMRAP 30 Cal Row 3 Bear Complex 3 min rest

5 min AMRAP 20 Cal Row 3 Bear Complex 3 min rest

5 min AMRAP 10 Cal row 3 Bear Complex

1 Bear Complex= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike