Wednesday 3-12-14



Warm Up:

Team Warm up


Weighted Runs / Walks


In Teams of 2, For Time:

1.5 mile Run, alternating every 200m
800m Plate Run (45/25, as a team)
400m Barbell Walk (135/95, as a team)
60 Clean & Jerk (135,95, alt. every 3 reps)

After Bash:


ONE Nation Competitors:

Team Workout or Rest Day

Travel WOD:

For Time:
6x200m Sprint (:45 rest between efforts)
800m weighted run
400m farmers carry (heavy)
60 Dumbbell clean and jerks

New Classes at RCF1!

Details here…



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