Reminder: there will be no skills session at 5:30 today

Strength: 
4 x 10 active hang
4 x 8 DB bicep curls

WOD: Running of the Bears
5 Bear Complex
400m run
4 Bear Complex
400m run
3 Bear Complex
400m run
2 Bear Complex
400m run
1 Bear Complex
400m run

  • Start with a weighted barbell that you feel you can complete the first 5 complexes with.
  • Increase the weight each round (M 10lbs/F 5lbs)
  • Letting go of the bar or resting the bar on the ground means you must lower the weight to last round and start the round over again…
  • Letting go of the bar or resting the bar on the ground also incurs a penalty of 3 burpees for each infraction to be completed at the end of the wod before yelling time.

It may be raining today… If it is, then we will do 500m rows or 1000m Bikes

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