THE FALL FACE OFF dates will now be October 27th – 31st!
*** Sign up here for The Fall Face Off!!!
If you would like to sign up but don’t have a teammate, please e-mail firstname.lastname@example.org!
***Halloween Costume required on Friday, October 31st for the FINAL WOD
Barbell Warm Up
Movements in Bear Complex
*Attn to lowering to back rack position
60 Partner Bear Complexes
In Teams of 2:
Complete 60 Alternating Reps of The Bear Complex For Time:
Power Clean (135/95)
*Alternate after every bear complex. You may combine movements as long as full range of motion is completed. (ex: Squat Clean Thruster + Back Rack Thruster. You may drop the bar after last push press.
Mobility: 2 min / leg – Band Hip Opening Floss Stretch
ONE Nation Competitors:
Heavy Partner Bear Complex
10 Rounds For Time:
30 second rest
*Sprint rows and don’t hold back!
30 Bear Complex Reps For Time:
Dumbbell Power Clean
Dumbbell Front Squat
Dumbbell Push Press
Dumbbell Back Squat
*You may combine movements as long as full range of motion is completed. (ex: Squat Clean Thruster + Thruster from back rack position. Bring dumbbells below shoulders to ground for safety.