Monday 2-3-14

***Sign up for the Open – Directions here!*** Warm Up Coach’s Choice Skill: Overhead Lunge WOD: BLAKE 4 Rounds For Time: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups After Bash: Recover ONE Nation Competitors: Work quickly to a Heavy Squat Clean (Warmup, then 10:00 to establish) Travel WOD:  4RFT: 100Ft Weighted Lunge 30 Tuck Jumps 20 Weighted Squat Thrusts 10 HSPU New Classes at RCF1! Details here…...