Nov.6.15

CF WOD:

Bear Complex (10 mins to establish a 1RM)

Power Clean

Front Squat

Push Press

Back Squat

Second Push Press

Metcon (25cap)

25 Heavy Wall Ball (30/20)

25 Burpee Box Jump Over

25 Kettlebell Swings (2/1.5)

25 Shoulder to Overhead (115/75)

25 Strict Pull Ups

25 sit ups

25 Push-Ups

(After the push-ups you will then go back through each movement. Push ups are only done once every

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