Wednesday 2-19-14



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

Warm Up

Basic Ring Warm Up




As Many Rounds As Possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70,53)

After Bash:

Recover / Discuss the Open

ONE Nation Competitors:

Same as Class – including after bash

Travel WOD:

As Many Rounds As Possible in 20 Minutes of:
6 Pullups
4 Handstand Push-ups
8 Dumbbell Swing (heavy)

New Classes at RCF1!

Details here…


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