1/13/14

New schedule starts today!!
We are also starting a new WARM-UP today! Make sure you show up on time!

Back squat: 1-10-1-20-1-30
*Rest no more than 3:00 between sets*
*All reps must be unbroken*
*All singles are across*
*20:00 cap*

2 giant sets
GHD sit-ups (OR) straight leg sit-ups X 20
Strict burpees X 15
*5:00 cap*

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Uncon Met-con (5:15PM group)
"Tabata Gone Sledding"
Sled push/pull

Rest 1:00

Tabata Goblet squats (32/24)

Rest 1:00

Double-unders X 4:00 - go for max reps!

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This week at BBCF:
Tuesday
WOD: box jumps, HSPU, power clean
Met-con: burpees, KBS

Wednesday
Strength: snatch
WOD: lateral burpee, snatch
Met-con: box jumps

Thursday
WOD: deadlift, burpees, KBS, double-unders
Met-con: thrusters, HSPU

Friday
Strength: clean+jerk 
WOD: clean, pull-ups
Met-con: double-unders, pushups, squats