Sunday, November 16, 2014

11/17/14

1. Back squat: find your 1RM
*12:00 cap*

2. WOD

How many rounds/reps can you complete in 8:00?
10 KB swings (24/16)
5+5 goblet step ups (24/16)
10 toes-to-bar

Post load and score to comments:

This week at BBCF:
Tuesday
Strength: snatch complex
WOD: 400M run, power snatch, double-unders

Wednesday
WOD: deadlift, HSPU, 200M run

Thursday
Strength: clean+jerk complex
WOD: power clean, front squat, push jerk

Friday
Strength: bench press
WOD: shoulder press, horizontal pullups

9 comments:

  1. 170# need to work on getting lower
    3 rds + 22 RX

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