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


Handstand Push-up


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:
Double Unders
Handstand Push-ups