Tuesday 10-14-14

10-14-14

10-14-14

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

Warm Up:

Accumulate 50 Rear Leg Elevated Bulgarian Split Squats (25/leg)

Skill:

Lunge

WOD:

For Time:
Start with a 400m run
Then accomplish 200m front rack lunges (75/45)
Every time you drop it, 400m run

After Bash:

10 Minutes to Work Up to a Heavy Single Curtis P.
1 Power Clean
2 Lunge Steps
1 Push Press

ONE Nation Competitors:

RCF1 WOD + After Bash
3 Rounds For Time:
30 Hip Extensions
20 Back Extensions
10 Hip and Back Extensions

Travel WOD:

For Time:
Start with a 400m run
Then accomplish 200m dumbbell front rack lunges (75/45)
Every time you drop the dumbbells, 400m run

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