Thursday 2-12-15

2-12-15

2-12-15

*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:

PVC Press & Push Press
Teach: The Dip & Effective Grip/Stance

Skill:

HEAVY DAY- 40 minutes!!!
Safety, Racking & Loading.

WOD:

Press
2-2-2-2-2
Push Press
2-2-2-2-2

After Bash:

AMRAP in 5 mins:
Teams of 4
1:4 Work:Rest Ratio
50m Empty Sled
50m Sprint

ONE Nation Competitors:

AMRAP in 5 minutes:
2 Legless Rope Climb
50m Sled Push (Empty)

Travel WOD:

Press
2-2-2-2-2
Push Press
2-2-2-2-2
* Use dumbells if needed

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