1-16-14

1-16-14

Warm Up:

5 x Power Clean + Hang Clean + Squat Clean + Push Jerk (heavy, building)

Skill:

Rope Climb

WOD:

3 Rounds For Time:
10 Clean + Jerk (165, 115)
3 Rope Climbs

After Bash:

Beach Flags (4 Athletes lie down, face down, facing opposite direction of 3 cones 30m away. On go…athletes must pop up, turn and sprint for a cone. Athletes that capture the cone stay in the game. There is always 1 less cone than athletes. Last man standing wins.)

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)

**WOD to be done “Legless”**

Work to Heavy Triple Overhead Squat – Heavy Double Front Squat – Heavy Single Back Squat – 20:00 running clock to establish all 3 lifts. (Weight should never come off bar)

Travel WOD:

3 RFT:
10 Dumbbell Clean & Jerks (Heavy)
9 Towel Pullups

New Classes at RCF1!

Details here…

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