Wednesday 10-1-14

10-1-14

10-1-14


ATTENTION RCF1: Today is a LIMITED SCHEDULE. We will still be running the 6:30, 11, and 5:30 classes!

*** Sign up here for The Fall Face Off !!! Internal Competition***

Warm Up:

2 x Heavy Snatch Pull

Skill:

Snatch Pull

WOD:

On The Minute x 8 – 3 Snatch (65% of 1 Rep Max)
Rest 3:00
On The Minute x 8 – 3 Clean & Jerk (65% of 1 Rep Max)

After Bash:

Accumulate 2 minutes in a bridge pose

ONE Nation Competitors:

Same as class including after bash

Travel WOD:

5×10 Alternating Single Arm Dumbbell Snatch
5×10 Dumbbell Squat Clean

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