Monday 5-20-13

RCF crowd

Warm Up

Volume Work:
EMOTM for 10 Minutes
Ring Dips 1-5


Pull Ups



1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

 After Bash



Warm Up: Burgener Warm Up for the clean

Skill: Power clean / Row

WOD: 1. 7 minutes for QUALITY: 5 Power Cleans 7 Burpees – goal is to move smoothly through each round and try to keep the same pace for entire 7 minutes

2. Tabata Row – high damper setting, no straps

After Party: Hip mobility




1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)


1 Comment

  1. Secondly, try and shortlist reliable lenders who are well settled
    within the finance market as only they can guarantee
    the borrowers with perfect pair of facilities and services that come with
    this loan maxwell concert naturally, financing gastric
    bypass surgery simple to have payday cash advances is generally precisely what you ought to invest in whatsoever unforeseen price finds its way to
    your life.


Submit a Comment

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *