warm up
Ladies WOD:
Bear Complex
7 sets @ 5 rounds not for time:
power clean
front squat
push press
back squat
push press
D$ morning Spec WOD:
Run 1.6 miles (1 lap around doughboy field)
6 rounds for time
50 m swim
30 flutter kicks (4 count)
Afternoon WOD:
Bear Complex
(see ladies WOD for details)
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