Warm Up:



Running with Object


As Many Laps As Possible in 20 Minutes of:

In Teams of 3:
Partner 1: Runs with a 30lb Medball
Partner 2: Runs with a 20lb Medball
Partner 3: Runs Unladen

*Teams don’t have to run in a group
*Teams can pass weights as needed
*Score is total number of 400m laps completed by each partner

After Bash:

Same teams for RCF1 WOD
150 Medball Russian Twists
*1 athlete works at a time, the other two are in a hollow body position. Pass the ball until 150 reps are complete

ONE Nation Competitors:

For load:
Muscle Snatch 1-1-1-1-1 reps
Power Snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Travel WOD:

Every 2 Minutes for 14 Minutes:
200m run with an object