Wednesday 11-26-14

11-26-14

11-26-14

*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!!!

*Gym Closes at 3:00pm today*

Warm Up:

Open Gym

Skill:

Open Gym

WOD:

OPTION 1:
EMOM (till failure, max 20)
50m sled push, 70/45#

OPTION 2:
For time:
1000m row
200m walking lunge
100 kbs, 53/35

OPTION 3:
Team Diane
42-30-18
Deadlift (225,155)
HSPU

1 person working at a time

After Bash:

Spend 10:00 working on a goat

ONE Nation Competitors:

Choose 2/3 WOD’s to complete

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