Wednesday ” Hump Day “

Technique/Strength: BFS System (Week 4)

1.) Power Cleans (4-4-2+)

2.) Back Squats(10-8-6+)

WOD:

500 M. Row, then

21-15-9 of:

Med Ball Cleans (20/14)

Deadlifts (225/145), then

400 M. Run

INSANEY AFTER A VISIT FROM HER EVIL TWIN “G.I.JANE”!