Thursday 1-23-14



Warm Up:

Basic Barbell


Front Squat


For Time:
1000m Row
20 Front Squats (185,135)
750m Row
15 Front Squats
500m Row
10 Front Squats

After Bash:

Hip Mobility

ONE Nation Competitors:

Same as Class – including after bash

RCF1 Strength

Warm Up: 

Hip/Shoulder Prep
15 Wall Squats
15 Snatch Deadlift (Bar)
15 Pull ups
15 Push Ups


-5 sets of 3 hang snatch at 70%


-Bench Press, 3 x 3 close grip, 3 x 3 Regular grip, 3 x 3 wide grip
Use 70% of heavy double weight
-100 banded tricep extensions

Travel WOD:

Run 800m
20 Weighted Squats
Run 400m
20 Weighted Squats
Run 200m
20 Weighted Squats

New Classes at RCF1!

Details here…



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