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


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:


Travel WOD:

For Time:

100 Burpees



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