Wednesday 3-26-14



***Bring your family and friends to RCF1 this FRIDAY, MARCH 28TH, 2014! Our 4:30 class is moving to 5pm and there will be food, refreshments, and activities! Kids welcome!!!

Warm Up

Coach’s Choice


Handstand Push Up


Up Ladder 14

Power Clean (155, 105)
Handstand Push Up

Workout starts with 2 Power Cleans then 2 Handstand Push Ups, 4, 4, 6, 6, and so on for 14 minutes

After Bash:

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

ONE Nation Competitors:

Same as Class – including after bash

Travel WOD:

Up Ladder 14
Broad Jump
Handstand Push Up

Workout starts with 2 Broad Jumps then 2 Handstand Push Ups, then 4 and 4, 6 and 6, so on for 14 minutes



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