Tuesday 9-15-15

9-15-15

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:

In teams of 4 – Sled Relays on turff

Skill:

Power Clean and Jerk

WOD:

Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps

After Bash:

Recover and Stretch – Led by coach

ONE Nation Competitors:

For time: 30x thruster @ 60% 1 RM

Travel WOD:

Same rep scheme and rest with light DB’s up to heavy DB’s

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