Monday: 9.11.17

10 Sep

“Always Remembered” Teams of 2: Buy-In: 2001 Meter Row or 2000 meter run 4 rounds: 9 Burpee Chest 2 bar pull ups 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row or 2 mile run Bear complex = Deadlift hang clean front Squat push press back squat jerk *you should be able to complete 15 push press unbroken when choosing a weight for the bear complex.   images MWOD Calf Smash on the barbell, 2 minutes each leg Posterior Chain Floss (reference MOB posters), wrap a band around hip, walk forward to create tension, banded leg slightly in front.  Bend at hips, back flat, hands on ground/box, straighten leg, drive hips back, and repeat.  2 minutes each leg.

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