Monday 3-16-15

3-16-15

3-16-15

*RCF1 members — please be informed that the only means of exit/entrance to the box are through the front desk area. Construction will begin on B5 and there will be no access in or out through the back of the gym.’

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

Warm Up:

10 – 8 – 6 – 4 – 2
One Armed Dumbell Snatch
Burpee over Dumbbell
*You go, I go fashion

Skill:

One-Armed Dumbbell Snatch

WOD:

2 Rounds For Time:
In Teams of 2:
1 Mile Run (Switch every 200)
60 One Armed Dumbbell Snatches (50/35)
30 One Armed Overhead Walking Lunge (Right)
30 One Armed Overhead Walking Lunge (Left)
*Partition reps however you wish besides row

After Bash:

Accumulate 100 Weighted Dumbbell Partner Sit Ups
Extra Credit: 10 Minutes to Work Up to a Heavy Power Snatch

ONE Nation Competitors:

3 Rounds For Time:
Max Strict Muscle Up
Max L-Sit Hold

Travel WOD:

2 Rounds For Time:
In Teams of 2:
1 Mile Run (Switch every 200)
60 One Armed Dumbbell Snatches (50/35)
30 One Armed Overhead Walking Lunge (Right)
30 One Armed Overhead Walking Lunge (Left)
*Partition Reps however you wish

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