Thursday 9-4-13

Thursday 9-4-13

RCF1: Wednesday, September 10th – Nutrition Open Forum Q&A with Austin Malleolo at 3 PM! RSVP and/or email questions to erika@reebokcrossfitone.com! Warm Up: Suicide Runs on Turf Skill: Box Jump Overs WOD: “Santa Claws”In teams of 2:8 Rounds For┬áReps:P1- 100M empty sled-pushP2- Max box jump overs (30″/24″) *Sled is the pacer –┬átotal score is box jump overs completed After Bash: 100 – 4 count flutter kicks ONE Nation Competitors: Every Minute On the Minute for 10 Minutes: Push Press + Push Jerk + Split Jerk *Take 5 minutes to build up to working weight and hold sets across or increase if possible Travel WOD: 10 Rounds For Time: 100m Sprint 12 Tuck Jumps...