Tuesday, September 29, 2015

BCF JERSEY FAN WOD – Thursday Oct 1st.
You all wanted more themed WODs, so get those jerseys out and rep your #1 sports team during a fun-filled workout! Soccer, football, hockey, basketball.. whatever sport you’re a fan of! Sky’s the limit for creativity! High socks, war paint, shoulder pads, baseball gloves??? Then we’ll follow up the evening with HAPPY HOUR at world of beer – starting at 7:30pm! (Join whenever)
Please note: This themed wod is available to all AM/PM classes on Thursday, October 1st!

Front Squats w/ pause above 90 5×5 @ 65%
*athletes will squat to full deph and on way up pause just above 90 for 2 second count hold and EXPLODE up. 
4 Rounds of:
8 Burpees
10 Front Rack step-ups *(5 each leg)(rx/fx115/80) (fx 95/65 scale to Rack Behind Head)
12 Pull-ups(Rx) 12 Pull-ups or Ring Rows(Fx) *No Bands!!!!
200 meter run
*everyone uses 20″ boxes