Friday 7-25-14

Friday 7-25-14

Attention RCF1: This Friday will be OPEN GYM. Then join us after at 1 pm for a BBQ and Games Viewing Party!!!  Warm Up: Athlete’s Choice Skill: Movements in Suggested WODs WOD 1: “Muscle Up Biathalon” 18-15-12 Muscle Up *400m Run in between sets *200m Run if sets break WOD 2: 100m Sled Push x 2 Guys – 45# Gals – Empty Sled :30 Seconds Rest Between Each Push WOD 3: “Frantasy Land” 21-15-9 Thruster (95/65) Pull Up 15-12-9 Thruster (115/75) Chest to Bar Pull Up 12-9-6 Thruster (135/95) Bar Muscle Up *Choose a Rep Scheme/Weight – and GO! After Bash: Recover – Watch the Games – Enjoy the BBQ!!! ONE Nation Competitors: Pick 1 of the Games Workouts – DO IT. Travel WOD: 100 Push Ups For Time *10 Sit Ups every time you break...