Wednesday 7-23-14

Wednesday 7-23-14

Attention RCF1: This Friday will be OPEN GYM. Then join us after at 1 pm for a BBQ and Games Viewing Party!!!  Warm Up: Coach’s Choice Skill: For Quality: 5 Rounds: 7 Power Snatch 7 Snatch Balance 7 Overhead Squat WOD: For Time: 10 Handstand Push Up 20 Wall Balls (20/14) 30 Toes to Bar 40 Power Clean (135/95) 50 Burpees 60 Sumo Deadlift High Pull (75/55) After Bash: Grab a buddy; pick a race! Monkey Bars Sled Wheelbarrow Yolks Airdyne for Cals ONE Nation Competitors: RCF1 WOD + 400m Bodyweight Sled Pull OR Push *Add weight to sled to equal bodyweight Goal: Never stop Travel WOD: For Time:20 Push Up20 Weighted Squats30 Pike Ups40 Dumbbell Power Clean 50 Burpees60 Sumo Dumbbell Deadlift...