Monday 2-10-14



***Sign up for the Open – Directions here!***

Warm Up

Work Up to a Heavy Single Power Snatch


Double Under


As Many Rounds As Possible in 10 Minutes of:
30 Double Unders
15 Power Snatch (75,55)

After Bash:

Accumulate 1:00 in L-Sit / Sign up for the Open

ONE Nation Competitors:

During Warmup, Accumulate 10 reps of Power Snatch above 70%

Post Workout – 10×1 Front Squat On The Minute (80-90%)

Travel WOD: 

As Many Rounds As Possible in 10 Minutes of:
14 Tuck Jumps
14 Alternating Single Arm Dumbbell Snatch

New Classes at RCF1!

Details here…




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