1-30-14
***Sign up for the Open – Directions here!***
Warm Up:
Coach’s Choice
Skill:
Back Squat
WOD:
Back Squat 1-1-1-1-1-1-1
After Bash:
3×20 Weighted Situp
ONE Nation Competitors:
3 Rounds:
40m Sled (90,45)
8 Burpee Pullups*
:45 between efforts
*Bar on burpee pullup in middle of forearm when standing and arms at full extension
NFT:
3×10 L-Pullup
3×20 Weighted Situp
3×30 Banded Good Morning
RCF1 Strength
Warm Up:
Hip/Shoulder Prep
15 Wall Squats
15 Snatch Deadlift (Bar)
15 Pull ups
15 Push ups
Lifts:
-Heavy single snatch
Accessories:
- 5 sets of 3 sumo deadlift at 75%of 1RM
– 3 sets of 10 bulgarian split squats
– 50m sled HEAVY
Travel WOD:
Tabata Bottom to Bottom Squat
New Classes at RCF1!
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