17 June 2013 – “Biff”

Warm Up: Line Drills – Romanian Deadlifts with bars and bells.

Strength/Skill: Barbell Complex 3,3,3

1 rep = 4 deadlifts to 3 Hang Power Cleans to 1 Jerk

Biff

WOD: 15 minute AMRAP – “Biff”

15 Thrusters

10 Burpees

5 Air Squats

All done while holding med ball or slam ball (20+/14+)

Advance WOD: 15 minute AMRAP – “Advanced Biff”

3 L-Sit Pull Ups

6 Thrusters 135/95

12 Burpee Tuck Jumps

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