Wednesday 9-3-14

9-3-14

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

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