Thursday 9-17-15

9-17-15

Mark September 18th off on your calendars! Celebrate with the RCF1 family for Coach Erika’s send off with food, drinks, games, and fitness!

Warm Up:

Full Running Dynamics

Skill:

Running mechanics and goals of the run and timing

WOD:

6 x 400M Run
3:00 Rest between efforts

Compare to 6/19/2015

Try to beat all previous times/record new times

After Bash:

Posterior Chain Stretches and Full cool down using Rowers or Assault bikes

ONE Nation Competitors:

Front squat – Work up to a 5 RM

Travel WOD:

Same – use a teadmill if needed

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