2-4-14

2-4-14

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

Warm Up:

Basic Barbell

Skill:

Deadlift

WOD:

For Time:
21-15-9
Deadlift (225,155)
Burpee Over Bar

After Bash:

Hamstring Stretch

ONE Nation Competitors:

100m Handstand Walk, For Time
OR
Practice / Accumulate Max Distance Handstand Walk in 10:00
THEN
Scap Activation Phase

RCF1 Strength

Warm Up: 

Hip/Shoulder Prep
15 Wall Squats
15 Hip extensions
15 Push Ups
15 Pull ups

Lifts: 

– Dumbbell bench 5 sets of 3 working sets

Accessories:

– Heavy single clean and Jerk
– 200m sled pull variation
– 50 toes to bar

Travel WOD:

21-15-9
Suitcase Deadlift
Burpee Over Object

New Classes at RCF1!

Details here…

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