3/3/14

*All groups are canceled today*

Bench press: find your 3RM

*10:00 cap*

Push press: 4X12 
*Do 1 set every 1:30*

3 giant sets:
Pull-ups X8-10
Band scap pinch X15
Clean grip shrugs X10

*10:00 cap*

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...
Uncon Met-con

3 rounds of:
45 sec ON / 45 sec OFF
Shoulder-to-overhead (35/15)
Box jumps (24/20)
V-ups
KB sumo deadlift high-pull (24/16)

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This week at BBCF:
Tuesday
WOD: deadlift, pullups
Metcon: squat therapy, overhead squat

Wednesday
Strength: snatch complex
WOD: HSPU, box jumps, T2B, bike
Metcon: bearcrawl pushups, crabwalk

Thursday
Strength: clean+jerk complex
WOD: thrusters, burpees, double-unders
Metcon: OVH lunges, plate squats, ground-to-overhead

Friday
WOD: 14.2
Metcon: sit-ups, run