Friday 1-24-14

Friday 1-24-14

Warm Up: Coach’s Choice Skill: Cycling Reps w/ Dumbbells WOD: 21-15-9-15-21 DB Hang Clean (45,35) DB Push Press Toe to Bar After Bash: Pick Your Poison: 1. 40 Ball Slams 2. 20 DBall Ground to Shoulder 3. 10 Reps Tire Complex (Burpee, Flip, Jump Thru); 4. 2 Minutes Max Calories Air Dyne ONE Nation Competitors: Rest as needed Post WOD. Pick (2) of the Pick your Poison – do one then rest 5:00 do the other Travel WOD: 21-15-9-15-21 DB Hang Clean (45,35) DB Push Press TTB or Knee Raise New Classes at RCF1! Details here… Tweet Share...