WEDNESDAY

Part A

3 Rounds

200 Meter Row

8 Banded Pull throughs

8 Banded air squats

4 Per side lateral box step downs 20/12

Part B

Back Squat

31X1

4 Sets at 55% of 1RM

METCON

EMOTM 20

Minute 1

12/9 Cal Row

Minute 2

3 Sets of Strict Bear Complex 115/85

Minute 3

50 Du’s

Minute 4

Rest

PERFORMANCE: 95/65

FITNESS: 75/55, Max Single Unders, or Max effort trying double unders

1 set of STRICT Bear Complex is: Power Clean, Front Squat, Push Press, Back Squat, Push Press. These are to be done as separate movements. NO squat cleans or thruster.