Friday 1-17-14

Friday 1-17-14

Warm Up: Row Skill: Row WOD: Team 10k Row (Teams of 3, alternating every 250m — during the 10k, each athlete must also accumulate 5:00 in the plank position) After Bash: Recover 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) Not For Time: 4×20 GHD Situp 4×20 Back Extension Travel WOD: 10x200m Sprint (Rest 2:00 between efforts) New Classes at RCF1! Details here…...