Wednesday 9-3-14

Wednesday 9-3-14

RCF1: COME TO THE TRACK FOR A TEAM CHIPPER WORKOUT!! Warm Up: Movement Review Skill: Bar Muscle Up WOD: “Wet or Dry” In Teams of 2: 1 Mile Run (switch every 400m) then.. 100 Wall Ball (20/14) 80 Ground to Overhead (45/25 plate) 60 Push Ups 40 Toes to Bar 20 Bar Muscle Ups After Bash: Choice of 2:00 isometric hold ONE Nation Competitors: Use (30/20) for the Wall Ball Use (72/53) for the Kettlebell Swing Travel WOD: 1 Mile Run 50 Dumbbell Goblet Squats 40 Dumbbell Swings 30 Push Ups 20 Pike Ups 10 Forward Rolls...