7/29/13

Happy Birthday Matt Simmons!!!

Snatch push press + overhead squat: 4X1+3, work up to a heavy set
*Do 1 set every 1:30*

Snatch: 3X1, work up to a heavy single, 1X2 @ 85%, 1X2 @ 77% of heavy single

WOD

How fast can you complete 10-9-8-7-6-5-4-3-2-1?
Chest-to-bar pull-ups
Box jumps (30/24)
*Do 25 double-under after each round*

Post loads and time to comments:


This week at BBCF:
Tuesday
Strength: Clean + jerk
WOD: Variation of Grace

Wednesday
WOD: wall ball, kb swings, t2b

Thursday
Strength: front squat
WOD: snatch, muscle-ups, bike

Friday
Strength: back squat
WOD: Fran's siamese twin