Friday 5-23-14


In your honor  “Zembiec” 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


Strict Burpee Pull Up



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:


Travel WOD:

For Time:

5 Rounds:
30 Air Squats

7 Push Ups
7 Seated Rows
400m Run




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