multi wods to choose from.

Warm up: run 1 mile

WODS: Bear

1 power clean
1 front squat
1 push press
1 back squat
1 push press

go through this sequence 7 times.  7 times equals 1 round.  Add weight each new round and complete 7 if able.  Do not set the weight down once you start the sequence.

GRIZ- tire pull down and back, 4 tire flip with jump in and out, 10 hammer swings, 5 Keg tosses, 1 farmers carry.  3 rounds

Bike and Sumo.  50-40-30-20-10 calories on bike with 25 sdlhp in between each calorie set.