Friday, February 20, 2015

Friday, February 20th


Happy Friday BCF! 


Strength


8min EMOM 
2 Controlled Ball-ups on rings (5 Modified) 

*As controlled as much as you can make it


WOD


"Flashback Friday" WOD 

3/4 body-weight hang power clean ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

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