Friday 11-21-14

Friday 11-21-14

THANKSGIVING MURPH! Come to RCF1 at 8 AM on THURSDAY for the hero WOD “Murph” before you go HAM on Thanksgiving (or Turkey). Family and friends welcome!!! Warm Up: Partner Row 100 Cals – switch every 10 Skill: Shoulder Press 3-3-3-3-3 WOD: 5 Rounds For Time: 250m Row 10 Push Press, 115/75 After Bash: Shoulder Mobility ONE Nation Competitors: Go HAM Travel WOD: 5 Rounds For Time: 250 Row OR 250m Run 10 Dumbbell Push Press Tweet Share...