194th Bro Session

Brute Force Mile

Option A.

50 bag facing burpees 

Then…

400m burden run

Then…  

10 rounds of:   

3 pushups bag drags

4 high pulls

5 front squats

Then…

800m burden run

Then…

1-2-3-4-5-6-7-8-9-10 Rep Rounds of:

Bear complex 

Brute force burpees

Then…

400m burden run

Then…

50 lateral burpees

Rx weight is: 70#/50#

1 Rep of Bear Complex =  1 squat clean into an overhead press into 1 back squat into an overhead press

Option B:

25 bag facing burpees

Then…

400m burden run

Then…

5 rounds of:

3 pushups bag drags

4 high pulls

5 front squats

Then…

800m burden run

Then…

1-2-3-4-5-6-7-8-9-10

Bear complex

Brute force burpees

Then…

400m burden run

Then…

25 lateral burpees

You choose the weight!

Option C:

15 bag facing burpees

Then…

400m burden run

Then…

3 rounds of:

3 pushups bag drags

4 high pulls

5 front squats

Then…

(Partition as needed)

Then…

800m burden run

Then…

1-2-3-4-5

Bear complex

Brute force burpees

Then…

400m burden run

Then…

15 lateral burpees

You choose the weight!

WOD Date and Time: This Bro Session can be done during Open Gym over the weekend (7/13 and 7/14)