Wednesday 7-23-14

Good luck at The Games, James!

Good luck at The Games, James!

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


For Quality:
5 Rounds:
7 Power Snatch
7 Snatch Balance
7 Overhead Squat


For Time:
10 Handstand Push Up
20 Wall Balls (20/14)
30 Toes to Bar
40 Power Clean (135/95)
50 Burpees
60 Sumo Deadlift High Pull (75/55)

After Bash:

Grab a buddy; pick a race!
Monkey Bars
Airdyne for Cals

ONE Nation Competitors:

RCF1 WOD + 400m Bodyweight Sled Pull OR Push
*Add weight to sled to equal bodyweight
Goal: Never stop

Travel WOD:

For Time:
20 Push Up
20 Weighted Squats
30 Pike Ups
40 Dumbbell Power Clean 
50 Burpees
60 Sumo Dumbbell Deadlift


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