7-14-14

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

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