Friday 1-17-14



Warm Up:





Team 10k Row (Teams of 3, alternating every 250m — during the 10k, each athlete must also accumulate 5:00 in the plank position)

After Bash:


ONE Nation: (this is for you if you have aspirations of competing in any way, shape or form…to be done before/after class on own time…ask if you are interested)

Not For Time:
4×20 GHD Situp
4×20 Back Extension

Travel WOD:

10x200m Sprint (Rest 2:00 between efforts)

New Classes at RCF1!

Details here…



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