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SATURDAY 190914

Warm-up:

Individual..

400m Jog
Crossover Symmetry

Group….

Coaches Choice

 

Fitness:

Teams of 2:
Buy-In: 1.25 mile run broken up as needed (2001M run)

4 rounds:
9 Burpee Pull ups
11 DB Bear Complexes (choose a challenging weight you can move through a couple complexes at a time)

Cash-Out: 1.75 mile run broken up as needed (2977 m run)

Bear Complex:
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Front Squat, 1  Push Press

 

Performance:

“Always Remembered”….in Remembrance of 9/11

Teams of 2:
Buy-In: 2001 Meter Row

4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

Bear Complex:
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

 

Mobility:

Roll and Mash as needed

 

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