Wednesday 2-19-14

Wednesday 2-19-14

***Sign up for the Open – Directions here!*** Warm Up Basic Ring Warm Up Skill: Muscle-Up WOD: “Nate” As Many Rounds As Possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (70,53) After Bash: Recover / Discuss the Open ONE Nation Competitors: Same as Class – including after bash Travel WOD: As Many Rounds As Possible in 20 Minutes of: 6 Pullups 4 Handstand Push-ups 8 Dumbbell Swing (heavy) New Classes at RCF1! Details here…...