WOD 10.13.14 Monday


SMFR: Stiff parts

Warm-up: Run 600m/ Row 1K /AirDyne 1 mile

10 each: hip circles/ inch worms/ slam balls/ v-sit to roll-up/ tuck jumps/ air squats (after 30s lunge stretch)


  • 4 Back Squat (155/115)(135/95)


  • build to a max

C. Bear Complex

5 Rounds- 7 Circuits Equals One Round

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

***Add weight during each round, working up to your heaviest during the final round – round 5.

D. 3x

  • Max effort HS walk/hold on wall ; rest as needed

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