Friday 5-23-14

Friday 5-23-14

¬†ATTN RCF1: Early release today! The last class is 1 PM! Have a great Memorial Day Weekend! Warm Up: Movements in WOD Skill: Strict Burpee Pull Up WOD: “Zembiec” 5 Rounds For Time: 11 Back Squats, 185 lb. 7 Strict Burpee Pull Ups 400m Run ONE Nation Competitors: Regional Practice WODS and Skills After Bash: Knockout Travel WOD: For Time: 5 Rounds: 30 Air Squats 7 Push Ups 7 Seated Rows 400m Run ¬† Tweet...