Wednesday 8-6-14

Wednesday 8-6-14

ATTENTION RCF1: For the next month, the parking lot will close to the 138 access road in front of building 5 for repaving. You will no longer be able to park on the side of the road once it is paved. Get some extra walking and fitness in!! Warm Up: Coach’s Choice Skill: Rope Climb WOD: ”Pirate Helen”3 Rounds For Time: 500m Row 21 Kettlebell Swings (70/53) 3 Rope Climbs After Bash: Max Plank HoldRest as needed between attempts. ONE Nation Competitors: Pistol Squats 10 minutes of practice. Work on any facet/style; weighted, overhead, etc.3 sets: Travel WOD: 3 Rounds For Time:400 meter Run21 Air Squats9 Burpees...