Wednesday, January 31, 2018

Congratulations to Nate and Jill Hamadyk on tying the knot this weekend! Nate and Jill are another great love story who met while slinging barbells side by side and pumping out pull-ups at BCF! We are so happy for this awesome couple!

Strength:
4 Sets (12 minute clock) of:
:90 Work
:90 Rest
DB Floor Press (2 x 50/35#) Fx = 35/20# x 20 reps
Max Reps Push-ups on DBs in remaining time

 
Conditioning:
For time:
10,9,8…1
Box Facing Burpee Box Jump Overs (24/20”)
10m Handstand Walk between Each set (Fx =: 30 Hand-stand hold against wall or :30 pike hold on box)
*20:00 time-cap
 
Post-WOD Finisher
Accumulate 5 Minutes of Hollow Hold