Monday 2-3-14

Posted | 45 comments

2-3-14

2-3-14

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

Warm Up

Coach’s Choice

Skill:

Overhead Lunge

WOD:

BLAKE
4 Rounds For Time:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

After Bash:

Recover

ONE Nation Competitors:

Work quickly to a Heavy Squat Clean (Warmup, then 10:00 to establish)

Travel WOD: 

4RFT:
100Ft Weighted Lunge
30 Tuck Jumps
20 Weighted Squat Thrusts
10 HSPU

New Classes at RCF1!

Details here…

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