5.4.16 “RANCH WARS 3 COW COMPLEX”

With 52 teams signed up as of yesterday, be sure to get your teams established and signed up. if you are not competing we are looking for judges and volunteers to help throughout the day. Each one of the volunteers that sign up on the link will recieve a free t-shirt and be tsken care of all day.

WARM UP:
1. 10-15 Plate Loaded V-ups
2. 10-15 Leg Raises Holding Plate Above Head
3. Plank Superman Holds :30 Each Side

STRENGTH:
Front Squat
3×2 across @ 80% of 1RM

WORKOUT OF THE DAY:
“Cow Complex”
Every 2:30 minutes for 15 minutes – 6 sets.
4 Deadlifts
3 Hang Cleans
2 Front Squats
1 Jerk or Press

-add weight each set up to a max-
*this complex is to be done unbroken, only unbroken sets of complex will count toward your score

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