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WOD - Tuesday, April 24, 2018


A. Jumping Jacks, PNF Calf, Walking Dynamo, Dead Hang, Arm swings, Jump Squats, Empty bar Bear Complex x 10

B. C + J

-Clean(pause catch) + Jerk(pause dip)

60x2, 70x2, 75x1, 80x2

-Clean + Jerk

80-90 x 1 x6In between sets perform 2-3 strict/weighted chins

C. WALTER PAYTON (RUNNING BEAR)

5 Rounds for time of:

-2 Rounds of Bear Complex (45/60)

Deadlift

Hang Clean

Front Squat

Push Press

Back Squat

Push Press (*Linking movements is allowed)

-200m Run

*************Allowed to choose heavier weight for Bear Complex, each KILO above RX equals 12 seconds off finish time. ie 65kg equals 1 minute off time.


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