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A. Take 20 minutes-
Front Squat: Find your heavy 3
Options!
You have 2 options for today. If you are new to “The Bear” choose option 1 and work on developing your heavy set and focus on technique and endurance with this bar complex. If you have been with us a while and have a heavy “Bear” established, give the WOD below another go. Last time we performed it was 4.1.13. Compare your times to the last!
B1. “The Bear”
5 Rounds: 7 Cycles of the following
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed
-Must add weight each round
-Rest as needed between sets
B2. For time:
“Bear Down”
1000 meter row
then…
Complete 4 Rounds of the following:
5 Cycles of “The Bear” 135/95lbs
10 Bar facing Burpees
-1 Cycle of “The Bear” consists of 5 movements in this order: 1 power clean, 1 front squat, 1 jerk, 1 back Squat, and 1 jerk.
*20 minute time cap
C. Bonus Round- Prehab
Functional Reaches with red theraband
2 Rounds: 4 points each hand, 10 reps each point.
CFD in France, Royal in Paris.