6-30-14

6-30-14

RCF1: This Thursday (7/3), we will be having Open Gym. We are CLOSED on Friday for the 4th of July!! Have a great holiday weekend!

Warm Up

Every Minute on the Minute for 10 Minutes:
Even: 15 Air Squats
Odd: 100m Sprint

Skill:

Back Squat

WOD:

“Newport Beach Crippler”
30 Bodyweight Back Squats
1 Mile Run

ONE Nation Competitors:

RCF1 WOD + Post WOD:
5 x 3
Front Squat (Heavy Sets Across)
Goat Gymnastics Movement for Max Set (After Each Front Squat Set)

After Bash:

50 Strict Toes to Bar

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