Saturday, August 11, 2012


A1. Hang Power Clean
Beginners and Intermediate: Technical work for 30 minutes.
Advanced: Go to a heavy single in 30 minutes.

A2. Pulling
Beginner: 5, 5, 5 Ring Rows @ 30x1
Intermediate: 3-5 reps of chin-ups or pull-ups @ 30x1 x 5 sets
Advanced: 3-5 chest to bar pull-ups @ 30x1 x 5 sets

B.  For Time:
     10 box jumps
     30 double unders
     10 burpees
     8 box jumps
     25 double Unders
     8 burpees
     6 box jumps
    20 double unders
     6 burpees
    4 box jumps
    15 double unders
    4 burpees
    2 box jumps
    10 double unders
    2 burpees
   

PM WOD for BCBD Competitors
1000 meter row
800 meter run
For Time