Wed, 09.11.19

A. Front SqT – 1RM

B. “Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (155/108)

Cash-Out: 2977 Meter Row

* Bear Complex:

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

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Gymnastics: (add on in morning session if doing)

Gymnastics

6 strict pullups + 7 kipping pullups + 8 c2b Pullups + 9 Bar Muscle ups

Rest 3-4 minutes between sets x 3 sets

* modify numbers accordingly if to much. Try to stick to fatigued bar muscle ups for the end

* Building on last weeks complex. Adjust accordingly ***

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Becomplete:

1. Running : 1k run x 3; rest 3 min between

2. 3 rds, :30 sorenson hold + 16 alt Russian twists + 6 strict t2b

3. Waiters carry x 40′ x 5 sets each

4. 10 min of scap / rotator work

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