Thursday 1-16-14

Thursday 1-16-14

Warm Up: 5 x Power Clean + Hang Clean + Squat Clean +¬†Push Jerk (heavy, building) Skill: Rope Climb WOD: 3 Rounds For Time: 10 Clean + Jerk (165, 115) 3 Rope Climbs After Bash: Beach Flags (4 Athletes lie down, face down, facing opposite direction of 3 cones 30m away. On go…athletes must pop up, turn and sprint for a cone. Athletes that capture the cone stay in the game. There is always 1 less cone than athletes. Last man standing wins.) 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) **WOD to be done “Legless”** Work to Heavy Triple Overhead Squat – Heavy Double Front Squat – Heavy Single Back Squat – 20:00 running clock to establish all 3 lifts. (Weight should never come off bar) Travel WOD: 3 RFT: 10 Dumbbell Clean & Jerks (Heavy) 9 Towel Pullups New Classes at RCF1! Details here…...