Thursday 11-20-14

11-20-14

11-20-14

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:

3 Rounds Not For Time:
:60 Monostructural
10 GHD Sit-Ups
10 Hip Extension

Skill:

Mobility
Game

WOD:

For Time:
50 Burpees
5:00 cap
–rest 5:00
50 Burpees
5:00 cap

After Bash:

Accumulate 30 Strict Pull-Ups OR 30 Ring Rows

ONE Nation Competitors:

Accumulate 50 Strict Pull-Ups

Travel WOD:

For Time:
50 Burpees
5:00 cap
–rest 5:00
50 Burpees
5:00 cap

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