Thursday 5-29-14

Thursday 5-29-14

Announcement: RCF1 will be CLOSED this Friday, May 30th. Come support Austin Malleolo and the RCF1 Team at The Northeast Regionals! Open Gym Closes at 3:00pm today Warm Up: Athlete’s Choice Skill: Movements in WODS 3 Suggested WODS: WOD 1: For Time: 50 Burpees 40 Toes to Bar 30 Dumbbell Walking Lunge Steps (Alternating) (55’s/35’s) 20 Handstand Push Ups WOD 2: 3 Rounds For Time: Row 500m 20 Shoulder to Overhead (95/65) WOD 3: 4 Rounds For Time: 15 Wall Balls (20/14) 15 Ring Dips 15 Deadlifts (185/125) After Bash: Recover Travel WOD: For Time: 100 Burpees Tweet...