Wednesday 4-9-14

Posted | 2,081 comments



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

Warm Up

Coach’s Choice


Push Press


Push Press

*Taken from the Ground*

After Bash:

Lat Smash

ONE Nation Competitors:

Four rounds, each for time; rest exactly three minutes between rounds:
500m row

This workout is scored by all four times.

Travel WOD:

5×5 Heavy Dumbbell Push Press
5×10 Moderate Dumbbell Push Press



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