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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:

Snatch Complex:
Muscle Snatch
Snatch Press, Behind the Neck
Overhead Squat Down
Sots Press, Snatch-grip
Overhead Squat up

Skill:

Handstand Push-up

WOD:

As Many Rounds As Possible in 8 Minutes of:
3 Power Snatch (135/95)
5 Handstand Push-ups
7 Box Jumps (24”/20”)

After Bash:

30 Barbell Ab Roll-outs

ONE Nation Competitors:

On a 5 minute clock:
50 Wall Ball Buy-in (20/14)
As many Ring Dips as possible in the remaining time

Travel WOD:

For time:
50-40-30-20-10
Double Unders
15-12-9-6-3
Handstand Push-ups

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