Monday, January 19, 2015

Happy Martin Luther King Jr. Day BCF! Regular schedule today plus we added a 10am WOD with Coach BJ, please RESERVE classes. If you need the app, click here.
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Fitness:
Deadlift, 3×10 (A @ ~75% of 1RM)
Performance:
Deadlift, 3×10 (ME)
 
Fitness:
AMRAP 3:
6 hang power cleans, 95/65
6 front rack lunges, 95/65
6 pushups
*Rest 1 minute then complete AMRAP two more times (start next round where you left off) for 9 minutes of total work
Performance:
AMRAP 3:
6 hang power cleans, 115/80
6 front rack lunges, 115/80
6 ring pushups
*Rest 1 minute then complete AMRAP two more times (start next round where you left off) for 9 minutes of total work