Tuesday 2-18-14

Tuesday 2-18-14

***Sign up for the Open – Directions here!*** Warm Up: Coach’s Choice Skill: Row / 1000m Jackie Strategy WOD: “Jackie” For Time: 1000m Row 50 Thrusters 30 Pull- Ups After Bash: Shoulder Mobility / Discuss the Open ONE Nation Competitors: 10 Rep Max Thruster Rest 5:00 40 Unbroken Front Squats at Same Load – Once the bar is on your shoulders, it may not come to the ground. If fail to reach 30, multiply the remaining reps by 3 and do that many burpee pullups for time. (Eg – 25 Reps completed, athlete would need to complete 45 burpee pullups for time.) RCF1 Strength Warm Up:  Hip/Shoulder Prep Lifts:  REST Accessories: REST Travel WOD: 1000m Run 50 Virtual Thrusters 30 Suitcase or Body Rows New Classes at RCF1! Details here…...