Sunday, September 21, 2014

9/22/14

1. Low pin front squat: find your 2RM
*Spotter arms should be set below parallel*
*10:00 cap*

2. WOD
"Heavier Fran"
How fast can you complete 21-15-9?
Thrusters (115/85)
Chest-to-bar pull-ups

*10:00 cap*

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This week at BBCF:
Tuesday
Strength: power snatch
WOD: DB snatch, lunges, slams, 200M run

Wednesday
WOD: burpees, deadlift, T2B

Thursday
Strength: power clean + jerk
WOD: double-unders, squats, bike

Friday
Strength: bench variation
WOD: facepulls, row, front raise

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