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 Clean


Workout Strategy


“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-ups
Every 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-ups
6 Squats
9 Sit-ups
Rest 1 minute in between rounds



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