12/2/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 1 Rep Max Bear Complex
1 Clean + 1 Front Squat + 1 Shoulder-to-Overhead + 1 Back Squat + 1 BTN Shoulder-to-Overhead
*You must do an additional front squat even if you squat clean the first rep
**Be careful putting the bar to your back from overhead

Then……..

Black/Blue/Grey WODs

For Time:
1000m Row
50 GHD Sit-Ups (1/2 Ab-Mat) (Ab-Mat Sit-Ups)
50 Box Jumps, Games Standard (24/20) (20/12) (12/8)
50 Shoulder-to-Overhead (95/65) (65/45) (45/35)

December “COOL” Board

***Make some goals for yourself for December

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