Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs (15′)
11 Bear Complexes (115/80)
2977 Meter Row “Cash-Out”

·      Teammates alternate through the total work as they see fit.

·      Think of this as another “hero” workout.

OPEN 135/95



Bear Complex = Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (Back Rack).

In this complex, stand up the power clean fully before starting the squat. Finish the both squats in full (stand to extension) before moving into the push jerk. Today we are to complete each movement in full before moving onto the next, as opposed to blending the movements together (such as a squat clean).

Note – If we are not comfortable bringing the bar from overhead to the back rack, complete the following complex:
Power Clean + Front Squat + Push Jerk + Front Squat + Push Jerk

The 2001 meter row represents the year.
The 4 Rounds represents the four planes.
The 9 Rope Climbs represents the month.

The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.

Recovery: RUN-BIKE-ROW

ROMWOD/Crossover Symmetry

Zachary Hamilton