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Happy International Women's Day!


Happy International Women's Day!

In honor of International Women’s Day, here is a couple pictures of some of our strong black belt women of the Bok Fu Do Sysytem. Here’s to the achievements of all our Bok Fu Do women past, present and future!

Here’s an interesting article written by Ariana Huffington of the Huffington post titled: Life (and work) Lessons Every Woman Should Learn.

Bok Fu Fitness

Warm Up:
2 times:
30 Second Horse Stance Squat hold
30 Second Plank hold
30 Second Jump Rope
10 inchworms
10 back ups
10 scorpions
10 V ups

AMPRAP 15 minutes
7 Push Ups with hand release
14 Double Unders (or 14 singles and 14 tuck jumps)
7 Bok Fu Burpee Broad Jump
14 Chicken Lunges

Warm Down:
5 minutes ball torture for shoulders and back