Thursday 7-24-14

Thursday 7-24-14

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: Set Up and Execution for WOD WOD: 10 Minutes at Each Station: 1 Rep Max Weighted Pull-Up 1 Attempt Max Distance Bodyweight Farmers Carry *Kettlebell or Dumbbell, Round up – Not Down 4 Attempts Max Distance 30lb DBall Throw After Bash: Recover ONE Nation Competitors: 30 Strict Toes to Bar 30 Strict Handstand Push Ups 30 Strict Pull Ups Travel WOD: 4 Rounds For Max Reps: 1 Minute Max Burpees 1 Minute Max Air Squats 1 Minute Max Sit- Ups 1 Minute Rest...