Here is your workout of the day!
Strength
A1. Power Snatch + Hang Power Snatch @65-70%
+
A2. Seated Box Jumps: x2-3 Reps
x6 Rounds/Every 1:30
Gymnastics
Every 1:30
: 30-second T2B/1 min Rest
x5 Rounds
METCON
7 Minute Clock
1.2.3.4.5.6.7.etc
HSPUs/Hand Release Push-ups
10 DB Box Step Overs @24/20” w/50/35#
(1 DB)
Coaches Challenge
Two DBs
Mission accomplished!
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
Komen