BWCF NOTES: Today marks the start of a mini-four week GPP (General Physical Preparedness). You can expect to do some Olympic Lifting, Power Lifting, Endurance, and Gymnastics each week. Please be aware that this week has a modified Holiday Schedule. Today, our last class will be at Noon. We will be closed the 24th and the 25th to be with family, then back open on the 26th with the first class at Noon.
"Strength: (Cleans)
E1:30MOM x 12 minutes
Three Position Clean
*Build to a heavy complex"
LeanFIt Condo:
E1:30MOM x 12 min:
12 Cal Row + Max Burpees over Rower
“Ghost Rider”
AMRAP 12:
16 Hang DB Clean and Jerk (50/35) *8 R/ 8 L
10 Chest to Bar Pullups
FW: Sub Jumping C2B; RWAN
LF: Sub DB Burpees for C2B
