Monday, December 16, 2013


Thanks For Everyone Who Came Out For BAFD!


Level 2

Strength: Find 1RM OHS (12)
*Sub to Front Squat or Push Press as needed

WOD: "Jackie"
1000m Row
50 Thrusters (45/33)
30 Pull Ups (Adv-30x C2B Pull Ups)

Finisher: 3 Sets of 10 “Evil Wheels”


Level 1

Skill Builder: Review Thrusters & Kipping Pull Ups
*Sub as needed for WOD

1000m row
50x Thrusters
30x Pull Ups

Finisher Coaches Choice


Level 2

Strength: Hang Power Clean EMOM for 10 Minutes, (going up in weight - if possible to a 1RM)

WOD "Diane"
21-15-9 reps for time of
Deadlifts 225/155#
Side note: rx is NO abmat - if you use a yoga mat, hands must be the same level as your head)
*Sub to "Dippin' Diane": Deadlifts + Ring or Static Dips


Level 1
Pre-Skill Structural: KB Walking Lunges down the floor 3 sets
Skill Builder: Double Under Instruction

WOD: "Annie"
50-40-30-20-10 reps for time
Double Unders
Sit Ups

Post results to comments.

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