Wednesday 3rd December 2014 - Workout Of The Day

Warmup Mobility

Active Stretching

Tabata Air Squat alternating / Pressups

Tekkers + Strength

Bear Complex - CLICK HERE FOR CROSSFIT.COM VIDEO TUTORIAL

10 mins to establish heaviest 1rm Bear Complex

(Bear Complex consists of:

Power Clean, Front Squat, Push Press, Back Squat, Push Press - Reset to floor)

WOD 1

5 min AMRAP

Bear Complex 50/30kg

WOD 2

5 min AMRAP

Kettlebell Swing 12/16 x 20

Goblet Squat x 20

WOD 3

5 min AMRAP

100m RUN (AMRAP Score = amount of 100m lengths i.e if you ran 400m = 4 rounds)

Total Score = Rounds + Reps of all 3 WODS

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