Monday, October 2, 2017

Strength/Skill Schedule:
Monday: Split Jerk
Tuesday: Front Rack Barbell Lunge
Wednesday: Muscle Ups/Hero WOD Rankel
Thursday: Overhead Squat
Friday: Rope Climbs/Death by C&J
Saturday: Strict Press
Sunday: Bench Press/Row Sprints

BCF Members at Team Superfit this weekend!

Split Jerk:
Find a 2 RM
*From the Rack
 
10 Rounds for time:
1 Strict MU Fx: 1 Strict C2B Pull up + 1 Strict Ring Dip
3 Squat Cleans 165/115, Fx: 115/80
5 Hand Release Push Ups