8/11/14

Happy Birthday, Aletheia!

1. Pin back squat: find your 3RM
*10:00 cap*

2. Back squat: 2X max reps @ 80% of 3RM
*Do 1 set every 3:00*

3. WOD

How many rounds/reps can you complete in 8:00...
15 KB swings (24/16)
15 box jumps (24/20)
30 double-unders

Post load and score to comments:

This week at BBCF:
Tuesday
Strength: snatch
WOD: burpees and toes to bar

Wednesday
Strength: Shoulder press
WOD: plate G2O and toes to bar

Thursday
Strength: clean+jerk complex
WOD: hang clean and 800 M run

Friday
WOD: pushups, toes to bar, wall ball