Wednesday 9-16-15

9-16-15

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:

EMOTM for 10 Row 150-200m

Skill:

Full Snatch / Wall Climb

WOD:

Complete 4 rounds for time of:
6x wall climbs
8x snatch (95#/65#)
10x box jump (30in/24in)

After Bash:

100m Sled drag

ONE Nation Competitors:

Find a 5 rep touch and go max Full Snatch

Travel WOD:

Same as WOD

Use DB for Snatch (Full snatch)

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