Today is open gym during all class times. This means you can make up a strength or a metcon the you missed or really wanted to do.
Warm-up:
800 meter run
https://www.youtube.com/watch?v=wDpSNdKstho&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds
30 second goblet squat hold
10 ring rows
Pull-up hang (no more than 1 minute) relax your back and have active rib cage down
Metcon: Suggested partner WOD
As many reps as possible in 20 mins of: --Full Bear Complex-- (If you drop weight during round - start over) 1 Power Clean 95/65 lbs 1 Front Squat 95 lbs 1 Push Press 95 lbs 1 Back Squat 95 lbs 1 Push Press 95 lbs Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements).......One partner rests, one partner does the Bear Complex, switch each round. Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.
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