*Monday, Sept 12, we will program BCCF’s 9/11 Tribute WOD. This will be in place of our normal Thursday Hero/Benchmark WOD. STRENGTH 5×3 Front Squat @ 75% 1RM Front Squat CONDITIONING “Up and Over”3 rounds for time:10 Ring Muscle Ups 20 Box Jump Over no touch (24”/20″)30 GHD Sit Ups-Then-100ft Front Rack Lunge (135/95)Read More
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