Bros, Beer, Bacon
Calling all Bro members to the first alliterative mantastic Saturday at CFPDX – Bros, Beers, Bacon.
11:00 AM, Saturday, May 12th, the CFPDX fraternal order of the Bro is hosting the new benchmark WOD and then afterwards stick around for some meat eating and beer swigging.
Ladies, please, stay away, because the amount of testosterone might be hazardous to your health, causing the ill-effects of unwanted facial hair and not being able to ask for directions while driving!
Sign-up online and throw $15 down for an opportunity to embrace the Bro-hood. Let’s all hangout and we’ll have a Bro-storming session for ideas on the next MANday. All in all, a provacative and telling time will be had.
Yup, its going to be a sausage party!
1) Run 800m
2) Squat Seq
3) Bar complex, clean
Horse Stance Squats: 2 x 10
Bench Bootstrappers: 2 x 10
A. Power Clean: 1 rep every 30 sec for 10 minutes. Use 75-80%1RM
B. Front Squat: 6 x 2 @10X0, rest 90 sec (use ~70%1RM)
alt w/partner, perform Sampson Lunge stretch in rest.
C. 10 Position Plank: 2 x 12 sec/position. Rest 2 min, Squatting
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