10/22: BCF Fall Throwdown


10/22: BCF Fall Throwdown

Thanks to everyone who came to this impromptu throwdown! I only advertised it a week or two out and we had 12 people come! 3 WODs, hard work, and food/fun after! We will be doing many more of these in the future so please stay tuned!  Congrats to Mike K for the men and Meghan P for the women on having the highest cumulative scores and winners of gift cards to Outpost Natural Foods right up the road!

WOD #1:

Choose your exercise for each of the 4, 3, 2 1 minute  of work. Score is total reps.

Situps = 1 point
Burpees = 2 points
HSPU = 3 points
Squat cleans (165/115#) = 4 points

WOD #2:

8 minute ladder. Complete 1 rep of each, 2 of each, 3 of each, etc…

Kb swings (1.5/1)
Thrusters (95/65)

WOD #3:

AMRAP 5 min.

9 Back squats (95/65)
7 SDLHP (95/65)
5 burpee box jumps

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