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


Set Up and Execution for 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:


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



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