Monday 8-18-14

Monday 8-18-14

RCF1: Don’t forget to join us outside this Thursday on the track for a Nancy PR!! Click on this link to sign up for The CrossFit Team Series!!!  Warm Up: Coach’s Choice Skill: Movement Review WOD: In teams of 2 For Time: 100 Wall Balls (20/14) 80 Pull-Ups 60 Shoulder to Overhead (135/95) 40 Cal Row (Switch Every 10 Cals) 20 Muscle Ups After Bash: Accumulate 2:00 at the top of a Hip Extension on the GHD ONE Nation Competitors: For Time: 100 Wall Balls (30/20)80 Chest to Bar Pull-Ups60 Shoulder to Overhead (135/95)40 Cal Row20 Muscle Ups Travel WOD: 50 Weighted (Goblet) Squats40 Seated Dumbell Rows30 Dumbell Shoulder to Overhead 20 Strict Push Ups 800M Run...