WEDNESDAY 5/20/15

 In WODs

***ATTENTION MEMBERS***

Class this Saturday (5/23) will be at Wompatuck Park located in Hingham at 9am instead of RCFBC. Bring your trail running shoes.  All abilities welcome.  There will be two options for you, a shorter slower run as well as a longer faster run.

 

WARMUP

Coach’s Choice

 

SKILLS

Hang Power Clean

 

WOD

A.  10 minutes of mobility. SAME area as previous days.

B.  Complete as many reps as possible in 8 Minutes of:

Strict Press (115/75)

*each time you break perform 50 Double-Unders

 

REST 4 MINUTES

 

Complete as many reps as possible in 8 Minutes of:

Hang Power Clean (205/145)

*each time you break perform 30 Air Squats

 

—————————————–

TRAVEL WOD

8 Minute AMRAP of:

20 Air Squats

10 Pushups

-Then-

RUN 1 MILE

 

 

 

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