Friday 11-21-14

11-21-14

11-21-14

THANKSGIVING MURPH! Come to RCF1 at 8 AM on THURSDAY for the hero WOD “Murph” before you go HAM on Thanksgiving (or Turkey). Family and friends welcome!!!

Warm Up:

Partner Row
100 Cals – switch every 10

Skill:

Shoulder Press
3-3-3-3-3

WOD:

5 Rounds For Time:
250m Row
10 Push Press, 115/75

After Bash:

Shoulder Mobility

ONE Nation Competitors:

Go HAM

Travel WOD:

5 Rounds For Time:
250 Row OR 250m Run
10 Dumbbell Push Press

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