Friday 8-8-14

Friday 8-8-14

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: Touch-and-Go Squat Clean3-3-3-3-3 Skill: Workout Strategy WOD: “The Chief” 5 Cycles: As Many Rounds as Possible in 3 Minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute between cycles. Post rounds completed for each cycle. After Bash: 50 Pull-ups Every time you come off the bar, complete 5 Handstand push-ups. ONE Nation Competitors: 50 Strict Pull-upsEvery time you come off the bar, complete 3 Strict Handstand Push-ups. This is a substitution for the class after bash. Travel WOD: 5 Rounds:As Many Rounds as Possible in 3 Minutes of:3 Push-ups6 Squats9 Sit-upsRest 1 minute in between rounds...