9/23/13

Rx Jump Ropes
Rx Jump Ropes
Great jump rope that you can customize! We've got a lot of double-unders this week and this rope will definitely improve your double-under skillz!


Snatch: 5X1, heavy
*Do 1 set every 1:30*

4:00 of front squat warm-up

Front squat: 5X1, heavy
*Do 1 set every 1:00*

4:00 of WOD warm-up

WOD

How many reps can you complete in 10:00?
Power clean (205/140) 1-2-3-4-5-6-7-8-9-10-etc...
Chest-to-bar pull-ups 1-2-3-4-5-6-7-8-9-10-etc...

Post loads and score to comments:

This week at BBCF:
Tuesday
WOD: Burger & Barbells

Wednesday
Strength: clean + jerk complex
WOD: wall ball and double-unders

Thursday
WOD: deadlifts and burpees

Friday
Strength: jerk complex
WOD: overhead squat and double-unders