Tuesday 2-17-15

2-17-15

2-17-15

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:

Barbell Complex
Then…
Work quickly to Heavy Triple Squat Clean

Skill:

Ring Dip

WOD:

“Elizabeth”
21-15-9
Squat clean (135/95)
Ring Dips

After Bash:

To be done as ‘Extra Credit’ (not mandatory):
GHD Superman Holds — 5×1:00

ONE Nation Competitors:

Weighted GHD Superman Holds 5×1:00

Travel WOD:

21-15-9
DB Squat Clean
Bench Dips
*If no opportunity to perform dip, sub in a strict pushup

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