“The Bear” Bear Complex 7-7-7-7-7 WOD Notes:  The bear complex is a barbell progression consisting of  power clean -> front squat -> push press -> back squat -> push press (from behind the head). For The…

"Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…

  Complete 3 rounds for time of: 400m run 15 thrusters (95/65#) 5 bar muscle ups

Deadlift 4-4-4-4-4 Then 5x5R/5L KB lunges (KB will be held on chest as a goblet squat)  

Complete 3 rounds for time of: 40 double unders 20 pistols 40 double unders 5 shoulder to overhead (205/125#, NTE 80%) Community Notes:  Happy Birthday to Moira and Lil OMC (Aiden)!! Announcement: We are happy to…

For time complete: 500m row then 21-15-9 reps of: burpees russian twists (25/15#) then 200m shuttle run (8x25yds)

  Back Squat (5 sec pause) 2-2-2-2-2-2 Then Tabata Box Jumps (32/24")

Clean 1-1-1-1-1-1-1 Then 5 legless rope climbs NFT WOD Notes:  Compare to 131016.

"Partner Bar Mile" 400m run (65/45#) 50 back squats (65/45#) 50 front squats (65/45#) 50 overhead squats (65/45#) 400m run (65/45#) 5o shoulder press (65/45#) 50 push press (65/45#) 50 push jerks (65/45#) 400m run…

Overhead Squat 1-1-1-1-1-1-1 Then 3x1o heavy KB swings WOD Notes:  Compare OHS to 131207.