Thursday 4-10-14

Posted | 603 comments



**We will meet all classes at the BOX for this WOD – See you all at RCFONE!***

Warm Up

Team Warmup


3,2,1 go…


Team Murph
1 Mile Run (alt every 400)
300 Squats
200 Pushups
100 Pullups
1 Mile Run (alt every 400)

Teams of 2, work between the runs can be completed in any order and there are no minimum work requirements for the teams. One athlete works while one athlete rests. If you have a vest, wear it.

After Bash:


ONE Nation Competitors:

Athlete must wear vest (20,10)

Travel WOD:

For Time:
1/2 Mile Run
150 Squats
100 Pushups
50 Pullups
1/2 Mile Run

Complete in any order, rep scheme



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