Thursday 1-23-14

Thursday 1-23-14

Warm Up: Basic Barbell Skill: Front Squat WOD: For Time: 1000m Row 20 Front Squats (185,135) 750m Row 15 Front Squats 500m Row 10 Front Squats After Bash: Hip Mobility ONE Nation Competitors: Same as Class – including after bash RCF1 Strength Warm Up:  Hip/Shoulder Prep 15 Wall Squats 15 Snatch Deadlift (Bar) 15 Pull ups 15 Push Ups Lifts:  -5 sets of 3 hang snatch at 70% Accessories: -Bench Press, 3 x 3 close grip, 3 x 3 Regular grip, 3 x 3 wide grip Use 70% of heavy double weight -100 banded tricep extensions Travel WOD: Run 800m 20 Weighted Squats Run 400m 20 Weighted Squats Run 200m 20 Weighted Squats New Classes at RCF1! Details here…...