Monday 5-12-14

Posted | 61 comments



ATTENTION RCF1: Meet on the Regional floor as we will be hosting all classes on the competition stage today!!
Additional Note: The MW-WOD has been officially cancelled

Warm Up:

Dynamic Warm Up


Burpee/Toe to Bar


For Time

5 Rounds
400m Run
12 Burpee/Toe to Bar

ONE Nation Competitors:

Regional Practice WODS and Skills

After Bash:

Tabata Hollow Rocks

Travel WOD:

5 Rounds for Time:
400m Run
12 Burpee/Pike Up




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