Thursday 11-13-14

11-13-15

11-13-15

*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:

Power Clean, heavy single

Skill:

Power Clean

WOD:

For time:
15-12-9-6-3
Power Clean @ 135/95-lbs.
Bar-facing Burpee

After Bash:

30 rounds for distance:
30-second Row
–rest 30 seconds–

ONE Nation Competitors:

Same as Class

Travel WOD:

For time:
15-12-9-6-3
Standing Long Jump
Burpee + Tuck Jump

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