Monday 1-13-14

Monday 1-13-14

Warm Up:  3 Rep Max Overhead Squat from ground (’13 Regional Event Standard) Skill: Overhead Squat WOD: “Nancy” 5 Rounds For Time: 400m Run 15 Overhead Squats (95,65) After Bash: Rowling (Teams of 2) 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) Post WOD: Work quickly to… Heavy Single Snatch, then Heavy Single Clean + Jerk Travel WOD: 5 Rounds For Time: 400m Run 15 Overhead Squats with Suitcase New Classes at RCF1! Details here…...