9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

March 3, 2014

March 02, 2014

Warm Up: 10 min Foam Roll/ La’x ball work

2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings)

3rds: 10 Bar Kips+ 5 Wall Squat+ 5 Goblet Squat+ 10 KB swings

3x Barbell Warm Up: (3 reps each)

Clean Pull, Power Clean, Front squat, Push press, Back squat, Snatch Push Press, OHS

* start to memorize this barbell warm up. It will be a staple of our warm up

 

ATHLETE

3rds

4- BEAR COMPLEX 195/95

Run 1 Lap w/ Sand bag

Bear Crawl

Run 1 Lap

*Bear Complex= Power clean+ Front Squat+ Jerk+ Back squat+  Rack Jerk

 

BEGINNER

Same wod adjust weight

 

 

 

 

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