8/29/20
Here is today's #WOD!
Back Squat: Building to a heavy 3 rep
+
Drop set @90% x5 reps
+
Drop set @83-85% x7 rep
**not looking for a 3 rep max
**building to a heavy feel
For Time
24 KB Swings @53/35
24 No Push Burpees Rebounding Burpees (over BB)
—
Rest 1 minute
—
2 Rounds
12 Power Snatches @75/55
12 No Push Burpees Rebounding Burpees (over BB)
—
Rest 1 minute
—
4 Rounds
7 OHS @95/65
7 No Push Burpees Rebounding Burpees (over BB)
Coaches Challenge
KB @70/53
Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf
Happier. Healthier.
Your friends at BICF