11/4/13

Clean + jerk compelx:
Squat clean (2) + jerk: work up to a heavy set
*8:00 cap*

WOD

How fast can you complete?
21 thrusters (135/95)
800 M run
15 thrusters
400 M run
9 thrusters
200 M run

*12:00 cap*

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This week at BBCF:
Tuesday
WOD: pullups, KBS, wall ball

Wednesday
Strength: snatch complex, back squat
WOD: burpees

Thursday
WOD: cleans

Friday
Strength: back squat