Wednesday 8-13-14

8-13-14

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 Total
1 RM Squat
1 RM Press
1 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 Side
2 Min Banded Hamstring Stretch, Each Side

ONE Nation Competitors:

2 Min Side Split, Each Side
2 Min Banded Hamstring Stretch, Each Side
2 Min Lat Distraction, Each Side

Travel WOD:

2 Rounds For Time:
50 Air Squats
40 Dumbell Deadlifts
30 Dumbell Strict Press

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