Monday 3-10-14



Warm Up:

Barbell Warmup


Push Jerk


For Time:
100 Double Unders
80 KBS (53,35)
60 Front Squat (135,95)
40 Push Jerks (115, 75)
20 C2B

*3 Burpees, every time the Kettlebell or Barbell go to the floor during the Kettlebell Swings, Front Squats, or Jerks

After Bash:

1000m Row @ 2k Pace

ONE Nation Competitors:

Same as Class – including after bash

Travel WOD:

100 Jumping Jacks
80 Dumbbell Swings
60 Weighted Squats
40 Dumbbell Jerks
20 Dumbbell Rows

New Classes at RCF1!

Details here…



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