Friday 7-11-14

Friday 7-11-14

Warm Up Front Squat 1-1-1-1-1-1-1 Skill: Front Squat WOD: “Bell” 3 Rounds For Time: 185-lb. Deadlifts, 21 reps 15 Pull-Ups 185-lb. Front Squats, 9 reps ONE Nation Competitors: RCF1 WOD + For quality: 3 Rounds 7 Bar MU Accumulate 30 Second L-Sit Hold on Pull Up Bar *Practice Bar MU skills (connecting them, hitting them, no fails – count successes) After Bash: For quality: Three-minute L-hold Use as many sets as needed to accumulate three minutes Accumulate 50m Handstand Walk Travel WOD: Travel “Bell” 3 Rounds For Time: Dumbbell Deadlifts, 21 reps 15 Seated Dumbbell Rows Dumbbell Front Squats, 9 reps...