1-27-14

1-27-14

Warm Up:

Work up to a Heavy Snatch + 3 Overhead Squats

Skill:

Muscle Up

WOD:

Amanda
9-7-5
Muscle Up
Full Snatch (135,95)

After Bash:

Recover

ONE Nation Competitors:

3 Rounds Not For Time:
25 Band Pull Aparts
25 GHD Situp
25 Weighted Hip Extensions

Travel WOD: 

18-14-10
Pullup
Alt. Single Arm DB Snatch

New Classes at RCF1!

Details here…

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