Friday 11-14-14

11-14-14

11-14-14

*Need more stretching/mobility in your routine?
Come to RCF1’s:
FLEXIBILITY CLASS – Mondays @ 5:15 (30m – 1 hour)
YOGA -Thursdays @ 5:30 (1 hour)

Warm Up:

Coaches Choice

Skill:

Squatting / Pull Up Options

WOD:

For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 Squats
Run 400 meters
50 sit-ups
Run 400 meters
50 Squats

After Bash:

Recover and Stretch

ONE Nation Competitors:

9-6-3
Front Squat (225/155)
Bar Muscle Ups

Travel WOD:

For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

 Share

Submit a Comment

Your email address will not be published. Required fields are marked *