Monday 9/23

MOBILITY

WARMUP
3 rounds
30 sec muscle clean
30 sec Thruster
30 sec bent row
30 sec rest

STRENGTH/SKILL
Bear Complex
Build to a heavy Bear Complex

WOD
15 min AMRAP
1 bear (135/95)
10 burpee over bar
15 cal a/b
*bear 7x through
1 power clean
1 front squat
1 push press
1 back squat
1 push press

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eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
Team of 3
20-15-10-5
ski
a/b
row
all 3 do 20 cals on each cardio then 15 on each down to 5 on each