*** Sign up here for The Fall Face Off !!! Internal Competition***

Warm Up:

Static Hold Warm Up:
10 Minute Every Minute on the Minute
Odd: 30 Second Plank
Even: 15-30 Second Hollow Hold


Double  Under
Scaling for Pull Ups


As Many Reps As Possible in 10 Minutes:
1 Strict Pull Up
5 Double Under
2 Strict Pull Up
10 Double Under
3 Strict Pull Up
15 Double Under

*Continue up the ladder increasing pull ups by 1, doubles by 5 for 10 Minutes.

After Bash:

Team Sled Pull Relay Races

Mobility: Knee into forearm – 2 min/arrm
Mobility Drill: Accumulate 20 Bridge Poses (3 Second Hold)

ONE Nation Competitors:

Rack Jerk – Take 10 Minutes to find a heavy single
Push Jerk – Take 10 Minutes to find a heavy single
*Start without splitting feet. Record most weight. Start splitting when needed. Record most weight!

RCF1 WOD + Strict Chest to Bar Pull Ups

Travel WOD:

As Many Rounds As Possible in 10 Minutes:
Ascending Ladder of –
1 Dumbbell Bent Over Row
5 Tuck Jumps
2 Dumbbell Bent Over Row
10 Tuck Jumps
3 Dumbbell Bent Over Row
15 Tuck Jumps

*Continue up the ladder increasing rows by 1, tuck jumps by 5 for 10 Minutes.