Pre WOD:
A, Box Back Squat:
4 sets*9 Box Back Squat 75% of 1 RM Back Squat
Box at parallel, 1 sec pause, Max speed on the way up
B, Row 100 m FT
WOD:
A, Within 12 min:
Build to a 1 RM Bear Complex (Jerk variation)
B, AMRAP 15 min:
200 m Run
4 Bear Complex 40/25 kg (90/55 lbs)
Post WOD:
Core Accessories 4/5:
EMOM 12 min:
1, 15-20 sec/Side Single Leg Plank
2, 15-20 sec/Side Single Leg Adductor Plank
3, 15-20 sec/Side Single Leg Reverse Plank
4, 15-20 sec/Side Single Leg Side Plank
Progression: Better form or increase by 1-2 sec from last week
