6/10/13

Front squat: find your 1RM
*12:00 cap*

DB overhead lunge 3X12+12
GHR 2X max reps

WOD

How fast can you complete 4 rounds?
10 overhead squats (95/65)
30 calories on bike

Post load and time to comments:

This week at BBCF:
Tuesday
WOD: power clean, KB swings, wall ball, burpee box jumps

Wednesday
Strength: jerk and bench

Thursday
Strength: snatch, cl+j, back squat

Friday
Strength: HSPU and muscle-ups
WOD: shoulder circuit