Front Squat

Meet the Coaches

Bear Complex

Skill/Strength: Skill
Double Unders
Focus on Body Position

WOD: Conditioning
5 Rounds for Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round.

Finish: Recovery


Skill/Strength: Strength
Bench Press
5 reps @ 65%
5 reps @ 75%
AMRAP @ 85%

Add 5 pounds to 1RM before calculating percentages

WOD: Conditioning
1o Rounds for Time of:
11 Chest to Bar Pull Ups
22 Front Squats (75/55#)

Finish: Midline
Tabata Sit Ups

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
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