Thursday 9-4-13


9-4-14Warm Up:

RCF1: Wednesday, September 10th – Nutrition Open Forum Q&A with Austin Malleolo at 3 PM! RSVP and/or email questions to!

Warm Up:

Suicide Runs on Turf


Box Jump Overs


“Santa Claws”
In teams of 2:
8 Rounds For Reps:
P1- 100M empty sled-push
P2- Max box jump overs (30″/24″)

*Sled is the pacer – total 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



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