Wednesday 8-20-14




RCF1: Don’t forget to join us outside this Thursday on the track for a Nancy PR!!
Click on this link to sign up for The CrossFit Team Series!!! 

Warm Up:

Coach’s choice 


Back Squats from the Ground


In Teams of 2:
4 Rounds For Time:
P1- 20 Pull-ups
P2- 20 Ring-rows
P1- 20 Ring-dips
P2- 20 push-ups
P1&2- 8 Back squats (225/155)

*Goal on this workout is to get someone who will normally Rx the WOD to partner with someone who usually scales. One person works at a time.

After Bash:

Accumulate 2:00 in a reverse plank on the GHD

ONE Nation Competitors:

RCF1 WOD Individually
4 Rounds For Time:
20 Pull-Ups

20 Ring-Dips
20 Ring-Row
20 Push-Ups
20 Back Squats

Travel WOD:

4 Rounds For Time:
20 Seated Rows
20 Push-Ups
20 Ring-Dips
20 Air Squats



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