“You wanna piece of me!?”

 In WODs

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ID 865-8402-7468

Bear 🐻 Complex 5×5
Power clean
Front squat
Push press/jerk
Back squat
Push press/jerk
*rest 60-90 seconds between sets

Single Arm Bear Complex R/L=1
5×1
5 kB/dB single arm swing
5 kb/dB dead cleans
5 front rack squat
5 push press

WOD: 10 min AMRAP
5 box jumps
7 KB Deadlift high pull
9 Dips (2 bench’s, chair, tricep extension, kickbacks OR of course rings)
11 sit-ups

Core Buyout:50 each, try not to stop
Sprinter sit-up
Crunches
Bicycle crunch
Russian twist
Flutter kick
Butt lift

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