WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
BENCH PRESS
10-10-8-6-3-1-1-1-1
Start at 60% and progress to 120% of max.
25 Min. CAP

METCON W.O.D
3 BEAR COMPLEX #95(Rx) #65(Rx)
3 STRICT PULL UPS OR BAR MUSCLE UPS
8 CALS. ROW OR BIKE

12 ROUNDS FOR TIME: 20 Min. CAP
”BEAR COMPLEX”
POWER CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS

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