Wednesday 3-11-15

3-11-15

3-11-15

*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:

EMOM 10:
Odd: 5-7 Reps Strict Gymnastics Movement of choice
Even: 30 Seconds Monostructural Movement of choice

Skill:

Sprinting

WOD:

10 x 200m Sprints
Rest as needed and record split times

After Bash:

2 Min/Calve – Barbell Buddy Calf Smash

ONE Nation Competitors:

3 Rounds:
3 Pull Ups
3 Toes to Bar
3 Chest to Bar
3 Toe to Bar
3 Bar Muscle Up
*Complete without coming off the bar
Rest as needed in between rounds

Travel WOD:

10 x 200m Sprints
Rest as needed and record split times

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