8/4/14

Happy birthday, Audrey! 


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

2. Halting deadlift: 3X5
*2 second pause below the knee*
*Do 1 set every 1:30*

3. WOD

How fast can you complete 3 rounds?
5 deadlift (225/155)
35 free-standing squat
5 handstand pushups

*10:00 cap*

Post loads and time to comments:

This week at BBCF:
Tuesday
Strength: snatch
WOD: snatch

Wednesday
Strength: bench press
WOD: double-unders, pushups, burpee pullups

Thursday
Strength: clean+jerk
WOD: power clean, push jerk

Friday
ROD: 5K run