10/20/14

1. Pause back squat: find your 3RM

*2 second pause at the bottom position*

*10:00 cap*

2. WOD

How fast can you complete 21-15-9?

Front squat (135/95)

3 wall climbs after each round

*15:00 cap*

Post load and time to comments:

This week at BBCF:

Tuesday

Strength: snatch complex

WOD: power snatch, double unders, 200m run

Wednesday

WOD: box jumps, push press, t2b

Thursday

Strength: clean+jerk complex

WOD: power clean, thruster, burpees

Friday

Strength: floor press

WOD: row, hsn high pull