WOD

A. 14:00 AMRAP
4 DHSPU
8/8 Pistols
10 C2B Pull-ups
B. Fun team WOD -TBD

A. Strength: Work up to Heavy 3 Rep Deadlift
B. 7 Rounds: 2:00 Work/1:00 REST
5 Deadlift (Heavy)
10 Box Jump (30/24)
10 Ring Row
*max HR Push-ups
*score total Push-ups across 7 rounds

3 Rounds for time
100 Meter Run (1 lap inside)
10 Power Snatch (115/75)
200 Meter Run (3 laps inside)
15 OHS
400 Meter Run (5 laps inside)
20 GHD Sit-ups (30 AB Mat)

A. Strength: Jerk (push or split) 3 – 3 – 3 – 3 – 3
B. 10:00 Increasing Ladder
2 T2B
2 Push Press
4/4, 6/6, 8/8….
C. NFT – 3 Rounds
20 Hollow Rocks + 1:00 Plank

On the 5:00 for 4 Rounds, complete:
300 Meter Row
30 WallBall (20/14)
50 Double Unders (3:1)
*rest in any time remaining

A. Work up to heavy Power Clean for the Day
B1. For Time:
21 – 15 – 9
Power Clean (135/95)
Burpee over Bar (lateral or BFB)
REST 2:00, then:
B2. 3 Rounds of:
15 Ring Dips (MU to RD)
20 Weigthed Lunge Steps (EA=1)
REST 2:00, then:
B3. 3:00 Max Burpee V-ups
*score time of B2 completion and B3 Reps

A. Work up to heavy 3 Rep Squat for the day
B. For Time – 25:00 CAP
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 SQUAT of CHOICE
10 – 20 – 30 – 40 – 50 – 60 – 70 – 80 – 90 – 100 DU (sub Killer Rope)
*Squat Options:
Back Squat (M-225/205/185/155, W-155/135/125/105)
Front Squat (M-185/155/135/115, W-125/105/95/75)
OHS (M-135/115/95/75, W-95/75/65/55)
C. Cool Down – 3:00 Row & OLY Wall Sits/Splits

***BCCF 3rd Anniversary WOD***
In groups of 3, Each person completes 3 Rounds of KB Swings
Row for Max Meters
28 Kettlebell Swings (24/16 kg)
Plank Hold
*rotate after KB completed each round