Friday 2-20-15

2-20-15

2-20-15

*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:

Coaches Choice

Skill:

Rope Climb – Legless and J-Technique

WOD:

Five Rounds for Time:
45 lb Dumbbell Thruster, 15 reps
15 ft Rope climb, 3 Ascents (legless)

After Bash:

Recover

ONE Nation Competitors:

Legless for Rope Climbs — if you can’t do three per round, choose number you can do, whether 2 or 1. If skill isn’t developed, make a plan with a coach!

Travel WOD:

Five rounds For Time:
45 lb Dumbbell Thruster, 15 reps
15 Towel Pullups

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