Thursday 1-30-14

Thursday 1-30-14

***Sign up for the Open – Directions here!*** Warm Up: Coach’s Choice Skill: Back Squat WOD: Back Squat 1-1-1-1-1-1-1 After Bash: 3×20 Weighted Situp ONE Nation Competitors: 3 Rounds: 40m Sled (90,45) 8 Burpee Pullups* :45 between efforts *Bar on burpee pullup in middle of forearm when standing and arms at full extension NFT: 3×10 L-Pullup 3×20 Weighted Situp 3×30 Banded Good Morning RCF1 Strength Warm Up:  Hip/Shoulder Prep 15 Wall Squats 15 Snatch Deadlift (Bar) 15 Pull ups 15 Push ups Lifts:  -Heavy single snatch Accessories: – 5 sets of 3 sumo deadlift at 75%of 1RM – 3 sets of 10 bulgarian split squats – 50m sled HEAVY Travel WOD: Tabata Bottom to Bottom Squat New Classes at RCF1! Details here… Tweet Share...