Wednesday 3-26-14

Posted | 34 comments

3-26-14

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

Skill:

Handstand Push Up

WOD:

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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