12/1/14

1. Wide stance back squat: find your 5RM
*10:00 cap*

2. WOD

Every minute on the minute for 10:00...
10 KB swings (24/16)
5+5 scissor jumps

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This week at BBCF:
Tuesday
Strength: snatch complex
WOD: snatch pull and pushups

Wednesday
WOD: box jumps, burpees, sit-ups

Thursday
Strength: clean + jerk complex
WOD: front squats, jerks, pullups

Friday
Strength: floor press
WOD: horiz pullups, shrugs, band pullaparts