Wednesday 3-5-14

Wednesday 3-5-14

Warm Up Team Warm up Skill: Power Clean WOD: In Teams of 3, For Reps: On 20 Min Running Clock :30 Max Burpee Box Jumps (24,20) :30 Max Hang Power Clean (115,75) :30 Rest Workout will consist of (2) 9:00 work periods and a 2:00 rest period Score is reps of both Burpee Box Jump / Power Clean Athlete 1 starts on BBJ, Athlete 2 Starts on Power Clean, Athlete 3 starts in Rest station. At 321go, each Athlete completes :30 of work. At the end of :30, the team rotates. Athlete 1 moves to Power Clean, Athlete 2 moves to Rest, and Athlete 3 moves to Burpee Box Jump. Continue for 20 mins. After Bash: Recover ONE Nation Competitors: Team Workout or Rest Day Travel WOD: On a 20min running clock: :30 Max Burpees :30 Max Broad Jumps :30 Rest New Classes at RCF1! Details here…...