Thursday 1-2-14

Thursday 1-2-14

Welcome back! Warm Up: 3 RM Thruster Skill: Dumbbell Thruster WOD: “DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound dumbbell walking lunge, 12 steps After Bash: In teams of 2, accumulate 70 Wall ball 2 for 1’s ONE Nation: (this is for you if you have aspirations of competing in any way, shape or form…to be done before/after class on own time…ask if you are interested) 10 x 2 Push Jerk + 1 Split Jerk (60% of 1RM Jerk) Announcements for the New Year!  RCFONE Strength – Starts week of 1/6/14 – Email Austin Malleolo for sign ups  Women’s Strength – Starts week of 1/6/14 – Email Denise Thomas for Sign ups  MW-WOD – Starts week of 1/6/14 – Email Matt Dellavalle with Questions Women’s Class – Starts week of 1/6/14 – Email Erika Snyder with Questions  Details here…...