Tuesday 1-28-14

Tuesday 1-28-14

***Sign up for the Open – Directions here!*** Warm Up: Dynamic Warm Up Skill: Go, Baby, Go! WOD: 10 Rounds For Time: 40m Shuttle Sprint (10m cones) 8 Burpees Rest 1:00 After Bash: Hamstring Stretch ONE Nation Competitors: 15 RM Push Press Rest 2:00 Max Push Jerks, Same Load RCF1 Strength Warm Up:  Hip/Shoulder Prep 15 Wall Squats 15 Back extensions 15 Push Ups 15 Pull ups Lifts:  -Yolk carries/ 100lb Dball clean relay Accessories: -Barbell complex, 1 full clean, 1 hang full clean, 1 push jerk, 1 split jerk Work up to 75% and do 3 sets – Accumulate 2 min L-Sit Travel WOD: 10 RFT: 40m Sprint 8 Burpees Rest 1:00 New Classes at RCF1! Details here…...