Friday 10-17-14

10-17-14

10-17-14

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 info@reebokcrossfitone.com!
***Halloween Costume required on Friday, October 31st for the FINAL WOD

Warm Up:

Barbell Warm Up

Skill:

Movements in Bear Complex
*Attn to lowering to back rack position

WOD:

60 Partner Bear Complexes
In Teams of 2:
Complete 60 Alternating Reps of The Bear Complex For Time:
Power Clean (135/95)
Front Squat
Push Press
Back Squat
Push Press

*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.

After Bash:

Mobility: 2 min / leg – Band Hip Opening Floss Stretch

ONE Nation Competitors:

RCF1 WOD
Heavy Partner Bear Complex
Use 225/135

10 Rounds For Time:
100m row
30 second rest
*Sprint rows and don’t hold back!

Travel WOD:

30 Bear Complex Reps For Time:
Dumbbell Power Clean
Dumbbell Front Squat
Dumbbell Push Press
Dumbbell Back Squat
Dumbbell Push-Press

*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.

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