Friday 2-7-14

Friday 2-7-14

***Sign up for the Open – Directions here!*** Warm Up Coach’s Choice Skill: Front Squat WOD: On 30 Min Running Clock, in Teams of Two… 10 min to establish – 10,000 Pounds Moved, Front Squat (from the ground, 1 athlete works at a time)* 10 min to establish – 2000m Rowed (1 Erg Per Team) 10 min to establish – 200 burpees (1 athlete works at a time) *(50reps @ 205 / 55reps @ 185 / 75reps @ 135 / 105 reps @ 95 / 135reps @ 75 score is time — rest remainder of 10:00) After Bash: Recover / Sign up for the Open! ONE Nation Competitors: Same as Class – including after bash Travel WOD:  On a 30 minute Running Clock… 1. 10 Mins to complete –  Double Tabata DB Front Squat 2. 10 Mins to complete – 2k Row or Run 3. 10 Minutes to complete – 100 Burpees New Classes at RCF1! Details here…...