Wednesday 7-9-14

Wednesday 7-9-14

Warm Up 5 x 10 10 Good Mornings 10 Bent Over Rows Skill: Strict Pull Ups – Tips/Scaling WOD: Every Minute on the Minute for 16 Minutes: Odd: 7 Hang Power Clean + Shoulder to Overhead (115/75) Even: 7 Strict Pull Ups ONE Nation Competitors: RCF1 WOD with 135/95 rest 5 minutes then.. 5 Rounds 50m Plate Push (45/25) 100m Sprint :90 Second Rest After Bash: Plate Push Relay Races (45/25) Travel WOD: Every Minute on the Minute for 16 Minutes: Odd: 7 Dumbbell Hang Power Clean + Shoulder to Overhead Even: 10 Seated Rows...