Monday 8-4-14

Monday 8-4-14

ATTENTION RCF1: For the next month, the parking lot will close to the 138 access road in front of building 5 for repaving. You will no longer be able to park on the side of the road once it is paved. Get some extra walking and fitness in!! Warm Up: Coach’s Choice Skill: Strongman Movements WOD: “Strongman Mash-Up” 50′ Wheelbarrow 50′ Farmer’s Carry Axle Bar Deadlifts (Double Overhand) 50′ Yoke Carry *Teams of 2-4 athletes complete as many sets as possible in 4 mins at each station. Your team chooses the weight, but make it heavy. One athlete works at a time. Rest 1 minute between stations. After Bash: Sled Drag 4 x 50m Light. Focus on walking through your heels. ONE Nation Competitors: “Tin Man” 5 rounds For Time: 5 Bench Press (Bodyweight/70% BW) 5 Power Clean (Bodyweight/70% BW) Travel WOD: As Many Rounds As Possible in 10 Minutes of: 50′ Farmer’s Carry 10 Hand-release Push-ups...