Monday 3-3-14

Monday 3-3-14

LAST CHANCE – THE OPEN HAS STARTED!! You have until TONIGHT @ 8 pm to complete AND submit the first WOD!  ***Sign up for the Open – Directions here!*** Warm Up Build to Heavy Triple Front Squat Skill: Pull Up WOD: 5 Rounds For Time: 15 Wall Ball (30,20) 15 Pull Ups After Bash: 1000m Row @ 2k Pace ONE Nation Competitors: Same as Class – including after bash Travel WOD: 5 Rounds For Time: 15 Weighted Squats 15 Suitcase Rows New Classes at RCF1! Details here…...