10/27/14

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

2. WOD

How fast can you complete 4 rounds?
6+6 DB reverse lunge
15 KB swings (32/24)
200 M run

*15:00 cap*

Post load and time to comments:

This week at BBCF:
Tuesday
WOD: double-unders, wall ball, deadlift

Wednesday
Strength: snatch complex
WOD: HSPU, box jumps

Thursday
Strength: clean complex
WOD: hang clean, pullups, free-standing squats

Friday
Strength: pause close grip bench press
WOD: slams, dips, situps