Announcements
Girls Gone Wild! Get signed up!
https://www.wodrocket.com/index.php/competitions/find-events/the-girls-gone-wild-team-event
BCF Main – Teen Old Skool Barbell
Back Squat (5×3)
newer/younger athletes do 4×8, focus on form.
Pull-ups
work on progression. If you have 5 or more strict pull-ups do 3 max sets
Metcon (Time)
buy-in 500m row
3 rounds of
15 v-ups
15 burpees
15 wallballs
buy-out
wall ball run around building