9/15/14

Happy birthday, Eefa!!

**No 11AM group today**

1. Wide stand back squat: find your 1RM
*10:00 cap*

2. WOD

On the minute for 8:00...
Odd: 2 back squats @ 60% of 1RM
Even: 10 2-to-1 PB leg curls

On the minute for 6:00...
Odd: 5+5 DB walking lunges
Even: 200 M run

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This week at BBCF:
Tuesday
Strength: snatch variation
WOD: Open 13.1

Wednesday
Strength: close grip bench
WOD: pullups and squats

Thursday
Strength: clean+jerk variation
WOD: wall ball and toes to bar

Friday
WOD: deadlift, power clean, push jerk