Thursday 5-7-15



Attention RCF1: Meet @ THE TRACK for today’s WOD – Time to run!!!

Regionals Announcement: Unfortunately, due to construction and parking restrictions, our guest program is temporarily suspended. We are sorry for the inconvenience!

Warm Up:

Full Hinshaw Warm up




“Team Tosh”
In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

*One athlete works at a time. Rest the time it takes partner to complete each interval.

After Bash:

Calf Stretches

ONE Nation Competitors:

100 Back Extensions

Travel WOD:

Same as WOD

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