NOVEMBER PAINSTORM

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Work Capacity - NOVEMBER PAINSTORM - For Time:

• Row 500m or Run 500m
• 5 Rounds of Barbell Bear Complex
• Row 400m or Run 400m
• 4 Rounds of Barbell Bear Complex
• Row 300m or Run 300m
• 3 Rounds of Barbell Bear Complex
• Row 200m or Run 200m
• 2 Rounds of Barbell Bear Complex
• Row 100m or Run 100m
• 1 Round of Barbell Bear Complex

Weight Rx'd - 42.5kg or 95#

Barbell Bear Complex

1. Deadlift, 5 reps
2. Hang Power Cleans, 5 reps
3. Front Squats, 5 reps
4. Push Press, 5 reps
5. Back Squats, 5 reps

3. Durability - 3 rounds

• Skin The Cat, 5 reps
• Floor Cobra, 10 reps