12/16/13

Pause back squat: find your 3RM
*Pause 2 seconds at the bottom of the squat*
*10:00 cap*

Front squat: 4X8
*Do 1 set every 1:30*

3 giant sets:
RDL X 10
Hyper ext X 20
Toes to bar X max reps
*10:00 cap*

Post loads to comments:

This week at BBCF:
Tuesday
WOD: handstand choice and 200M run

Wednesday
Strength: bench, push press

Thursday
Strength: snatch
WOD: snatch and wall ball

Friday
Strength: clean + jerk
WOD: thursters and pullups