Monday 1-13-14



Warm Up: 

3 Rep Max Overhead Squat from ground (’13 Regional Event Standard)


Overhead Squat


5 Rounds For Time:
400m Run
15 Overhead Squats (95,65)

After Bash:

Rowling (Teams of 2)

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)

Post WOD:
Work quickly to…
Heavy Single Snatch, then
Heavy Single Clean + Jerk

Travel WOD:

5 Rounds For Time:
400m Run
15 Overhead Squats with Suitcase

New Classes at RCF1!

Details here…



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