First thing First like to give a big shout out to DFS, DON'T F*CKING STOP for supporting BBCF as the picture of the day for the 13.2 workout. Check it out on FaceBook and if you get a chance swing by their website and give them some LOVE.
http://dfslifestyle.com
Thanks Garrett and Jake!
Skill:
Bergner warm up
Strength:
Squat cleans
3-3-3-3-3 - remember we are working towards Friday and then ultimately Monday WOD with these lifts
Stabilizer:
50 evil wheels
Metcon:
7 min AMRAP
5 Turkish get ups AHAP - 5 total, switch arms next round
20 KB swings AHAP
20 upper cuts AHAP
2 min rest
8 x 100m sprints
30 second rest in between
Thanks to Courtney, Madi, Ashlee for representing!!!
BBCF Olympic Lifting Emphasis Class
Clean and jerk 5x3
Snatch balance 5x2
Clean pulls 3x3
Metcon:
Snake Eyes
KB swings
Box jumps
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