Thursday 2-13-14

Thursday 2-13-14

***Sign up for the Open – Directions here!*** Warm Up: Work  Up to A Heavy Single Squat Clean Skill: Chest to Bar Pull Up WOD: For Time: 50 Chest to Bar Pull Ups 50 Squat Clean (115,75) 50 Chest to Bar Pull Ups After Bash: Shoulder Mobility / Sign up for the Open ONE Nation Competitors: During Warmup, Accumulate 10 reps of Squat Clean above 70% Post Workout – 10x100m Sprint — Rest 1:30 between efforts RCF1 Strength Warm Up:  Hip/Shoulder Prep 15 Wall Squats 15 Hip extensions 15 Push Press with bar 15 Pull Ups Lifts:  – Heavy single behind the neck split jerk Accessories: – Sled sprint relay – Single arm Dumbbell Snatch 3 sets, 8 reps (4L, 4R), working sets – 100 Barbell side bends Travel WOD: For Time: 50 Pull Ups 50 Dumbbell Squat Cleans 50 Pull Ups New Classes at RCF1! Details here…...