4/14/14

Happy birthday, Rankin & Mandy!!


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

2. Reverse lunge:  3X5+5
*Do 1 set every 1:30*

3. 3 giant sets:
Pause hyper X 8-10
DB RDL X 12
Lying knee in X 10-15


This week BBCF:
Tuesday
WOD: Christine

Wednesday
Strength: snatch complex
WOD: pullups, pushups, squats

Thursday
WOD: Scorpion Bowl

Friday
Strength: clean+jerk complex
WOD: 200M run, power clean, t2b