2/10/14

Front squat: find your 1RM
*10:00 cap*

Back squat: 4X6
*Do 1 set every 1:30*

3 giant sets:
Good morning X 6
Single leg KB/DB RDL X 8 each leg
GHD sit-ups X 15 (OR) sit-ups X 20

*12:00 cap*

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...

Uncon Met-con

How many reps can you complete?
1:00 of squats
2:00 of burpees
3:00 of box jumps (24/16)
4:00 of pushups 
5:00 of double-unders

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This week at BBCF:
Tuesday
WOD: push press, box jumps, T2B 
Metcon: MB throw, wall ball, 20yd shuttle

Wednesday
Strength: snatch complex
WOD: burpee, T2B, scissor jumps
Metcon: foward roll to stand, KB sqt clean, reverse lunge, wall climb

Thursday
WOD: Chelsea
Metcon: KB ovh squat, lateral bar burpees, overhead squat

Friday
Strength: clean+jerk complex
WOD: ground to overhead
Metcon: KBS, double-unders, jump squats