Wednesday 7-16-14

We'll miss you Linda! Congrats!! 7-16-14

We’ll miss you Linda! Congrats!! 7-16-14

Warm Up:

Work up to a Heavy Deadlift Single


Overhead Squat


For Time:
20 Overhead Squats (155/105)
40 Kettlebell Swings (55/35)
15 Overhead Squats
30 Kettlebell Swings
10 Overhead Squats
20 Kettlebell Swings
5 Overhead Squats
10 Kettlebell Swings

After Bash:

100 Double Unders
*3-5 Reps Strict Pushing Movement (Push Up, Dip, Handstand Push Up, etc.)
*5 Minute Cap

ONE Nation Competitors:

RCF1 WOD + 70/53 Kettlebell Swings
Two rounds for quality:
20x GHD Back Extension
15x GHD Hip Extension
10x GHD Hip and Back Extension

Travel WOD:

For Time:
20 One Armed Dumbbell Overhead Squats (10/arm)
40 Dumbbell Kettlebell Swings (55/35)
15 One Armed Dumbbell Overhead Squats (8-7)
30 Dumbbell Kettlebell Swings
10 One Armed Dumbbell Overhead Squats (5/arm)
20 Dumbbell Kettlebell Swings
5 One Armed Dumbbell Overhead Squats 
10 Dumbbell Kettlebell Swings



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