Tuesday 7-22-14



Warm Up:

Coach’s Choice


Push Jerk


7 Rounds For Time:
5 Push Jerk (185/125)
30 Double Under

After Bash:

30 Barbell Evil Wheels

ONE Nation Competitors:

RCF1 WOD (Goal: Under 10 minutes)
Rest as needed
Every Minute On The Minute for 14 Minutes:
25m Heavy Sled Pull
Chest to Bar Pull Ups (10/7) (Goal: unbroken/as fast as you can/both)

Travel WOD:

5 Rounds For Time:
10 Dumbbell Shoulder to Overhead (Moderately Heavy)
20 Knee Tucks



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