Wednesday, August 8, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Wave Load 5, 3, 1, 5, 3, 1

B. "The Chief"
AMRAP in 3 minutes of:
3 power cleans 95/135lb
6 push-ups
9 air squats
rest 1 min.
5 Rounds.

PM. WOD for BCBD Competitors
Skills Work:
A. Muscle Up practice:
1-4 kipping muscle ups on the minute for 9 minutes.

B. Pistols Complete 30 pistols for time. Must alternate legs each rep.