Monday 10-13-14

10-13-14

10-13-14

THE FALL FACE OFF will now be October 27th – 31st!
*** Sign up here for The Fall Face Off!!!

Warm Up:

10 Minutes to Work Up to A Heavy Single Overhead Squat

Skill:

Squat Snatch

WOD:

As Many Rounds As Possible in 12 Minutes:
5 Squat Snatches (115/75)
10 Ring Dips
15 Toes to Bar

After Bash:

3 Rounds Not For Time:
10 Windmills – (5/arm)
Goal: Straight legs or little to no knee bend, light weight (dumbbell) if possible
5 Burpee Pull Overs
10 Hip Touches (5/hip)

ONE Nation Competitors:

RCF1 WOD + After Bash
Goal: At least 7 Rounds

Travel WOD:

As Many Rounds As Possible in 12 Minutes:
5 One Armed Dumbbell Squat Snatches
10 Push Ups
15 Pike Ups

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