Trainer Warm Up 15 Min.
Skill: “BEAR COMPLEX” (17 Min.)
Competition/Fitness: Warm Up to a heavy Complex. Then EMOM for 7 Min. 1 Bear Complex. @ approx. 70% 1 RM. The goal of this session is to move efficiently not setting a PR! Work in teams! Cannot Drop The Bar!!!
WOD (13 Min.)
A: For Time (Time Cap: 6 Min.)
Box Jump 30/24″//24/20″
Score: Time or Reps. (If you finish early you get more rest…)
Rest 1 Min.
B: Amrap 6 Min.
WallBalls 10/6kg//6/4kg, to 3,05m target.
EMOM 10 Abmat Situps.
Score: Reps of WallBalls.
Coaches: If class is packed, divide groups for A and B. Group A starts WOD A, while Group B starts WOD B. then switch.