12/15/14

1. Pause front squat: find your 1RM
*2 second pause at the bottom position*
*10:00 cap*

2. WOD

How many rounds/reps can you complete in 9:00?
15 sumo deadlift high-pulls (65/45)
5+5 pistol squats

Post load and score to comments:

This week at BBCF:
Tuesday
Strength: snatch complex
WOD: muscle snatch, clap pushups

Wednesday
WOD: bj, pullups, double-unders

Thursday
Strength: clean+jerk complex
WOD: thrusters and T2B

Friday
Strength: pause bench press
WOD: upper body circuit