Wednesday 3-19-14



Warm Up

Team Warmup


Plate G2O | Skill Transfer Between all 3 movements


Teams of 3
Row 1200 (switch every 200)
100 SDHP (75,55)
100 Thrusters (75,55)
100 Plate Ground to Over Head (45)
Row 1200 (switch every 200)

After Bash:


ONE Nation Competitors:

Team Workout or Rest Day

Travel WOD:

Run/Row 800
40 Suitcase Deadlift
40 Suitcase Squats
40 Suitcase Ground to Overhead
Run/Row 800

New Classes at RCF1!

Details here…



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