Friday, September 11, 2015

A. BCBD comeptitors - come to the gym and grease the groove. Go to approx. 20-30 kgs under your max on your lifts.

Everyone else:
A. Deadlifts x 3 sets of 5-7 reps. Go up in weight if you hit 7 reps.

B.  For Time:
      800 meter run
      Kipping Pull ups x 25
      Box Jumps x 25 20/24"
      Wall balls x 25 14/20 lbs
      Burpees x 25
       800 meter row

Time cap is 16 minutes.