7-1-14

7-1-14

RCF1: This Thursday (7/3), we will be having Open Gym. We are CLOSED on Friday for the 4th of July!! Have a great holiday weekend!

Warm Up

Power Clean +Squat Clean + Front Squat, Heavy Single

Skill:

Elbow Speed in All Movements

WOD:

Complete 5 rounds for time:
225 lbs Power Cleans – 5 reps
100 Yard Farmers Walk – As Heavy as Possible

*Search out the heaviest set of Dumbbells or Kettlebells you can find, walk 50 yards out and 50 yards back.
Post loads, weight of db/kb and times.

ONE Nation Competitors:

RCF1 WOD

After Bash:

Choose any weighted object in the gym and perform 200m of Overhead Walking Lunges

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