Tuesday 3-11-14



Warm Up

Burgener Warmup




15 Minutes to Work to Heavy Snatch, Single
Rest 5:00
Every Minute On the Minute for 10: – 3-5 Reps @ 50%

After Bash:

Spend 10 minutes working through a static stretch series for your hips, hamstrings, and shoulders

ONE Nation Competitors:

3×10 Squat Therapy
3×20 Ring Row
3×30 GHD Situp
3×40 Band Pull Apart

Travel WOD:

Every Minute On the Minute for 15 Minutes:
6 Alternating Single Arm Dumbbell Snatch (heavy)

New Classes at RCF1!

Details here…



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