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March 27, 2014

Row 500m


CF Warm up x 2


Group Dynamic: 3 Rounds

10 Figure 8's with KB

10 Kettlebell Swings

15 Situps

10 Lunges


WOD: "Bear Complex"

Barbell Complex that consists of 5 rounds of 7 sets of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press


*You can't set the barbell down until each round is complete.

*Rest as needed between each round.

*Increase load on each round.

*20 min CAP!


Post: 1,000 meter row