Wednesday 1-22-14

Wednesday 1-22-14

***Attention due to the delayed opening until 10:00am there will be no 6:30am class or 7:30am On Ramp*** ***We will have regular classes from 11:00am on*** Warm Up: 2 x Heavy Snatch Pull Skill: Snatch Pull WOD: On The Minute x 8 – 3 Snatch (65% of 1 Rep Max) Rest 3:00 On The Minute x 8 – 3 Clean & Jerk (65% of 1 Rep Max) After Bash: Shoulder Mobility ONE Nation Competitors: Same as Class – including after bash Travel WOD: 5×10 Alternating Single Arm Dumbbell Snatch 5×10 Dumbbell Squat Clean New Classes at RCF1! Details here…...