2-18-14

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…

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