Tuesday 11-25-14

11-25-14

11-25-14

*Wednesday, 26th – Open Gym @ RCF1  before T-Giving – 3 Suggested WODs

*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:

Tabata Double Unders

Skill:

Work to Heavy Single Power Snatch

WOD:

As Many Rounds as Possible in 7 Minutes:
5 Snatches (any style), 155/105
20 Double Unders

After Bash:

Stretch calves and hamstrings

ONE Nation Competitors:

10 Minutes of Handstand Practice:
Handstands
Handstand Walking
Freestanding Handstands

Travel WOD:

As Many Rounds as Possible in 7 Minutes:
5 One Arm Dumbbell Snatches
20 Double Unders

*Snatches do not have to be alternating

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