Friday 2-13-15

2-13-15

2-13-15

*Got a FEBRUARY goal? Put on the GOAL BOARD? See a coach for guidance!

*RCF1 5 Week Nutrition Focus Month

Keep up with your Approaches, Points of Contact, and Groups for Support!

*The Open is a great chance to see how you stack up…
***Sign up for the Open – Directions here!***

Warm Up:

Burgener Warm-Up

Skill:

Barbell Complex

WOD:

AMRAP in 12 minutes:
2 Power Snatch (135/95)
2 Overhead Squats
2 Snatches

Teams of 2:
* Partner A does a round/Partner B rests
* Partner B does a round/Partner A rests

After Bash:

Recover.

ONE Nation Competitors:

AMRAP in 12 minutes:
2 Power Snatch (155/105)
2 Overhead Squats
2 Snatches

Teams of 2:
* Partner A does a round/Partner B rests
* Partner B does a round/Partner A rests

Travel WOD:
AMRAP in 12 minutes:
4 Dumbbell Power Snatch (30/45)
4 Dumbbell Overhead Squats
4 DBumbbell Snatches

Team of 2, per WOD, or AMRAP 8 individual
* Alternate right arm, left arm for all movements.

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