Tuesday 5-27-14

Posted | 177 comments



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


WOD Strategy



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:


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.



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