ZERCHER BOX SQUAT 1RM

A) Strength:

1) Zercher Box Squat* - 20:00 to find 1RM
- Start by performing a 3 x 3 adding weight each set & then start sets of 1.
- 8-10 Singles to Build to a Max
- Beginners (5 x 5), adding weight if form permits. Rest 2:00

*Last performed a 2RM on 12/18/17

2) Bear Complex: Take 10 Minutes and warm-up performing singles & 3 lateral burps over the bar after each set to get heart-rate up. Rest as needed between sets.

B) WOD:

"Bear Grylls"

In 7:00:

Run 400 Meters

- Then -

Remaining time:

Max Bear Complex (Rx = 135/95, 115/75, 95/65, 75/55)
 - Cluster + Back Squat Thruster
*Score = total reps. 

Beginner Option: DB Man Makers 

*Compare to 11/17

C) Extra Credit:

1a) Zercher Good Mornings (3 x 10 - Light). Rest 30s.
1b) Low Band Reverse (3 x 10). Rest 30s.