Wednesday 2-5-14



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

Warm Up

Burgener Warmup


On The Minute x 8 – 4 Power Snatch (65% of 1 Rep Max)
Rest 3:00
On The Minute x 8 – 4 Power Clean & Jerk (65% of 1 Rep Max)


Every :90 for 10 Rounds
50m Plate Push

After Bash:


ONE Nation Competitors:

Same as Class – including after bash

Travel WOD: 

5×10 Alternating Single Arm Dumbbell Power Snatch
5×10 Dumbbell Power Clean

New Classes at RCF1!

Details here…



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