Group: 3 in 3
Air Squats
Jumping Jacks
Bicycles (transition via deck squat, if you’ve got it)
MOB: Shoulders/Wrists for Front Rack
WoD: For time:
1500#/1050# of the “Bear Complex” (Power Clean, Front Squat, Push Press, Back Squat, Back Push Press)
a) 1200#/840#
b) 900#/630#
c) < b
Run 1 mile a/b) Row 2000m c) Row 1000m
MOB: Roll it all / Mash achilles
Coach’s Tip: Choose a weight to do the complex with, e.g. 100# as a guy. You’ll do 1500/100 = 15 Bear Complexes before you can leave for the run. If your weight doesn’t end nicely on your Scale weight, continue doing Bears until you are over the number…