*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)