Friday 2-21-14

Friday 2-21-14

***Sign up for the Open – Directions here!*** Warm Up: Team Warm-up Skill: Strategy, Baby WOD: In Teams of 4, Complete in Order… 21-15-9 Wall Ball (20,14) Box Jump (30,24) Row (for Calories) Dumbell Squat Clean Burpees *Workout is done gauntlet style. One athlete starts, next athlete cannot proceed to next station until the athlete in ahead finishes. All four athletes must complete the workout in order — 21, then 15, then 9 of each movement. (Eg – when Athlete 1 finishes the 21st burpee, he/she must run back to the start for the set of 15 Wall Balls.) After Bash: Recover / Discuss the Open ONE Nation Competitors: Same as Class – including after bash Travel WOD: 21-15-9 Weighted Squat Tuck Jump Unweighted Squat Burpee Broad Jump New Classes at RCF1! Details here…...