2/3/14

All groups are canceled today because of the weather!!

Close grip bench press: find your 1RM
*10:00 cap*

Push jerk: 2X8, 1X max reps
*1 set every 2:00*

3 giant sets:
Strict chest-to-bar pull-ups X6-8
Overhead (jerk position) shrugs X15
Dynamic blackburns X8
*12:00 cap*

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Uncon Met-con

How fast can you complete?
50-40-30-20-10 wall ball
5-4-3-2-1 wall climbs

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This week at BBCF:
Tuesday
WOD: wallball, T2B, thrusters, pullups
Metcon: hurdle jumps, ovh sqt, box jump overs

Wednesday
Strength: snatch complex
WOD: squat snatch, KBS
Metcon: hs shoulder touches, box jumps, planks, scissor jumps, expl pushups

Thursday
WOD: Triple Cindy
Metcon: sled row, burpees, squats, hspu

Friday
Strength: clean+jerk complex
WOD: power clean, burpees
Metcon: Flight Simulator