Tuesday 5-27-14

Tuesday 5-27-14

Announcement: RCF1 will be CLOSED this Friday, May 30th. Come support Austin Malleolo and the RCF1 Team at The Northeast Regionals! Warm Up: Coach’s Choice Skill: WOD Strategy WOD: “Murph” For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. ONE Nation Competitors: Regional Practice WODS and Skills After Bash: Recover Travel WOD: For time: 1 mile Run 100 Seated Rows 200 Push-ups 300 Squats 1 mile Run *Partition the seated rows, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Tweet...