Monday 7-14-14

Monday 7-14-14

Warm Up Hip Circles / Shoulder Drills Skill: Thruster WOD: “Fast & Heavy” For TIme: 21 Dumbbell Thrusters (45/35) 400m Run 18 Dumbbell Thrusters 400m Run 15 Dumbbell Thrusters 400m Run ONE Nation Competitors: RCF1 WOD – GO UNBROKEN Rest as needed For Quality: 50 GHD Back Extensions After Bash: 3 Rounds: Max Hang on Pull Up bar Rest as needed in between rounds Travel WOD: “Fast & Heavy” 21 Dumbbell Thrusters (45/35) 400m Run 18 Dumbbell Thrusters 400m Run 15 Dumbbell Thrusters 400m Run...