Monday 3-23-15

3-23-15

3-23-15

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

Announcements: Yoga & Flexibility @ RCF1 is cancelled

Warm Up:

3×10 Movements with PVC

3×10 Movements with Empty Barbell

3×10 Movements with Loaded Barbell

Skill

Deadlift, Heavy 10 Rep

WOD:

3 Rounds for Reps:

1:00 Deadlift, 95/65#

1:00 Back Squat, 95/65#

1:00 Push Press, 95/65#

1:00 Rest

After Bash:

Knockout!

ONE Nation Competitors:

Class WOD

Travel WOD:

3 Rounds for Reps:

1:00 Dumbbell Deadlifts, 2×45# Dumbbells

1:00 Goblet Squat, 45# Dumbbell

1:00 Dumbbell Push Press, 2×25# Dumbbells

1:00 Rest

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