OPEN GYM / LIFTING CLUB
8 – 10AM
GROUP WOD
10AM & 11AM
“1st prize or bust!”
WARM UP:
4 x 200 M. Run
*Rest 1:1
Then:
Mobilize
LIFT:
10 Min. Cap
Work up to a 1RM Bear Complex:
- Power Clean
- Front Squat
- S2O (have bar land behind head, in rear-rack position)
- Back Squat
- S2O (have bar land on chest, in front-rack position)
WOD:
“PRIZE PUMPKIN”
Teams of 2:
4 Rounds
4 Bear Complex (185/125) (165/110) (135/95) (115/75)
20 Synchronized T2B
20 Burpees Over Planked Partner
10 Muscle Ups
*Sub. MU for 20 C2B Pull Ups Accordingly.
POST WOD:
Mobilize
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