6/23/14

1. Back squat: find your 5RM
*10:00 cap*

2. Step ups: 4X5+5
*Do 1 set every 1:30*

3. 3 giant sets:
Reverse hyper X10-15
PB leg curl X10
Neutral spine situp X20+20


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This week at BBCF:
Tuesday
WOD: pullups, dips, T2B

Wednesday
Strength: snatch complex
WOD: Wall ball sandwich

Thursday
WOD: 800M run, KBS, HR pushups

Friday
Strength: clean+jerk complex
WOD: Macho Man