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
405# NEW PR!!!!
ReplyDelete3rds + 7 rx
190#
ReplyDelete3rds+11 reps
310# (PR!)
ReplyDelete4+11 rx
320# New PR!
ReplyDelete5+29 rx
235#
ReplyDelete3 + 14 rx
255#
ReplyDelete3 + 19 RX
170# need to work on getting lower
ReplyDelete3 rds + 22 RX
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