Friday 1-24-14



Warm Up:

Coach’s Choice


Cycling Reps w/ Dumbbells


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:

DB Hang Clean (45,35)
DB Push Press
TTB or Knee Raise

New Classes at RCF1!

Details here…




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