Wednesday 7-2-14



RCF1: This Thursday (7/3), we will be having Open Gym. We are CLOSED on Friday for the 4th of July!! Have a great holiday weekend! Warm Up Coach’s Choice Skill: WOD Strategy WOD: “The Ghost” 6 rounds of: 1 Minute of Rowing 1 Minute of Burpees 1 Minute of Double-Unders 1 Minute Rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. ONE Nation Competitors: RCF1 WOD +
4 Rounds For Time:
9 Back Extensions
12 Hip Extensions
15 GHD’S After Bash: Drink 1 Liter of Water/Recover Travel WOD: “Travel Ghost”    Share


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