10/7/13

Clean + jerk: work up to a heavy single
*8:00 cap*

4:00 rest / squat warm-up

Pause back squat: 3X2, across
*2 second pause at the bottom position*
*Do 1 set every 1:40*

4:00 rest / WOD warm-up

WOD

How many rounds reps can you complete in 6:00?
6 overhead squats (135/95)
9 lateral barbell burpees
12 toes to bar

Post loads and score to comments:


This week at BBCF:
Tuesday
WOD: HSPU, KBS, 200 M run

Wednesday
Strength: clean+jerk complex, back squat

Thursday
WOD: jerk, box jump overs, pullups

Friday
Strength: snatch ladder
WOD: overhead squat, burpees, snatch