Saturday, December 30th 2023

WARM UP – bike, light barbell

2x

9/7 cal bike

75′ walking lunge (bike to rig and back)

then,

:15 lateral line jumps

:15 fwd/bwd line jumps

:10/:10 SL lateral jumps

:10/:!0 SL fwd/bwd jumps

MOVEMENT/MOBILITY – barbell/jump rope

30 plank shoulder taps

:30 butterfly w/ hands under legs

:30 seated forward fold

*grab barbell

:30 bb overhead hold

10 supinated bent over rows

10 Deadlfts

10 Front Squats

8 Push Jerks

*grab rope

20 Penguin Jumps

30 Sinlges

:20 or doubles or practice

PRIMER – 1 Round of Bear Complex light and then at Workout weight

PARTNER WOD

“2023”

1000m Row

100 Double Unders

100 Wallballs

100 Double Unders

100 Toes to Bar

100 Double Unders

100 Deadlifts (135/95)

100 Double Unders

100 Burpees

100 Double Unders

100 Cal Bike

23 “Bear Complex” (135/95)

“Bear Complex” – Power Clean + FSQ + Push Jerk + FSQ + Push Jerk

*In Teams of 2, 1 working at a time. Split all work however you want.