Wednesday 8-13-14

Wednesday 8-13-14

ATTENTION RCF1: Class is outside on the track this Thursday 8/14. Come out for some Smashball and a fun little twist to Cindy! BE THERE!!! Warm Up: Basic Barbell  Skill: The Total – How to Work Up Heavy, Quickly WOD: Team Total1 RM Squat1 RM Press1 RM Deadlift”* In teams of 3 you have 10 Minutes to get to a max lift in each of the 3 lifts – with 3 attempts only* After Bash: 2 Min Side Split, Each Side2 Min Banded Hamstring Stretch, Each Side ONE Nation Competitors: 2 Min Side Split, Each Side2 Min Banded Hamstring Stretch, Each Side2 Min Lat Distraction, Each Side Travel WOD: 2 Rounds For Time: 50 Air Squats 40 Dumbell Deadlifts 30 Dumbell Strict Press...