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


Movements in Suggested WODs

WOD 1:

“Muscle Up Biathalon”
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”

Thruster (95/65)
Pull Up

Thruster (115/75)
Chest to Bar Pull Up

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



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