DAN and DAVE
WARM-UP:
3 Rounds of 20/15 Calorie ROW, and 5 Bear Complex w/Barbell
Dynamic Stretch
A look at BEAR COMPLEX
STRENGTH:
Front Squat
10 8 6 (3/60)4
2 second pause on the last 4 sets of 3 reps.
WOD: MAVERICK
9 min. AMRAP
3 Bear Complex 135/95
37 Double Unders (2/1 singles)
ICING:
KOT – Monkey Foot 20 Reps each leg.
Deadhang for 90 seconds.
Ring Dips – 15