Warm up:
coach picks
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Mobility:
hips
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WOD:
The Bear Complex
7 sets:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Rest as needed between rounds. Add more weight each set. Do not set barbell down till set is complete.
http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
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Cool down:
20o m walk