11/3/14

Happy Birthday, Travis!!

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

2. WOD

How fast can you complete 3 rounds?
10 front squat (135/95)
6+6 front rack reverse lunges (135/95)
15 sit-ups

*10:00 cap*

Post load and time to comments:

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

Wednesday
WOD: wall ball, KBS

Thursday
Strength: clean + jerk complex
WOD: clean+jerk and squats

Friday
Strength: incline bench press
WOD: pullups, pushups