Thursday 7-2-15

7-2-15

7-2-15

RCF1 Announcement: Tomorrow (7/2) the last class is at 4:00PM. 4:45 On Ramp will be moving to 4:00PM as well!

Warm Up:

Warm Up Game

Skill:

Kettlebell Swing

WOD:

“Diddy”
800m Run
50 Kettlebell Swings (53/35)
400m Run
40 Goblet Squats
200m Run w/Kettlebell
30 Kettlebell Swings
100m Run w/Kettlebell
20 Goblet Squats

After Bash:

Rest 5 Min
30 Single Legged Kettlebell Deadlifts (15/leg)

ONE Nation Competitors:

70/53

Travel WOD:

“Travel Diddy”
800m Run
50 Dumbbell Swings (53/35)
400m Run
40 Goblet Dumbbell Squats
200m Run w/Kettlebell
30 Dumbbell Swings
100m Run w/Kettlebell
20 Goblet Dumbbell Squats

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