Tuesday 2-4-14

Tuesday 2-4-14

***Sign up for the Open – Directions here!*** Warm Up: Basic Barbell Skill: Deadlift WOD: For Time: 21-15-9 Deadlift (225,155) Burpee Over Bar After Bash: Hamstring Stretch ONE Nation Competitors: 100m Handstand Walk, For Time OR Practice / Accumulate Max Distance Handstand Walk in 10:00 THEN Scap Activation Phase RCF1 Strength Warm Up:  Hip/Shoulder Prep 15 Wall Squats 15 Hip extensions 15 Push Ups 15 Pull ups Lifts:  – Dumbbell bench 5 sets of 3 working sets Accessories: – Heavy single clean and Jerk – 200m sled pull variation – 50 toes to bar Travel WOD: 21-15-9 Suitcase Deadlift Burpee Over Object New Classes at RCF1! Details here…...