Friday, 2/15/13

Please join us for a celebratory potluck for the members of the BCCC – this Friday evening (today) at 730pm!



MOVEMENT PREP: Lax Ball or Barbell to Feet and Calves, 5 minutes. Gastroc/Soleus Stretch with a Yoga Block or off the wall, 1 minute in each position. 60ft. of each: High Knees, Butt Kicks, Duck Walk, Over the Fence, Under the Fence, and 30ft. of an Inchworm.
SKILL WORK: 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
Glute Ham Raise Help, Part 1.

Glute Ham Raise Help, Part 2 – from a very strong man.


7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.


*The cap on Muscle-Ups is 7 reps.

*Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

*if no double unders, 100 singles.

*if no muscle-ups, use a strict chest to bar pull-up set, or, if you know the drills, use the band-assisted false grip muscle-up.

*your score is your muscle-ups plus your burpees (your jump-roping does not count towards your score).

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