BWCF would like to give a special shoutout to Krista on her 25th birthday today. From doing the beautiful monthly bulletin boards to designing and installing so many of our gyms improvements to all the other behind the scenes things she does, we can’t thank her enough. BWCF wouldn’t be nearly as crisp as it is now without her help!
Strength: Alt E1.75MOMx8
4 Front Squat (80, 82.5, 85, 87.5%) if you fail, go to last successful set or drop by 5%
20 KB Curtsy Lunges, build to a heavy but controllable weight
LeanFit: 14 Min Amrap
14 Wall Ball Shots
12/9 Cal Row
14 Wall Ball Slams
“Captain Keez”
3RFT- 16 Min Cap
10 Hang Power Snatch (95/65)
14 Overhead Squat (95/65)
400m Run
FrameWork: Scale weight as needed. If you can’t hit full depth, sub front squats
LeanFit: 20 Alt Db Lunges, 14 DB Front squats, 400m Run
