STRENGTH : 9-MIN AMRAP

- 90 sec with RED band

- 90 sec with BLUE band

- 3 min REST and REPEAT

WOD : 12-MIN AMRAP

- 10 CLUSTERS (95/65)

- 200m

- 30 Walking Lunges

STRENGTH : 10-MIN (E2MOM)

- 10 Heaving Power Snatch Balance

  with 3-sec pause on catch; into 1 OHS

[ Across or Ascending ]

WOD : 27-18-9 FOR TIME!

- BACK SQUATS (185/125) +(205/145)

- SIT UPS

- DEADLIFTS (185/125) +(205/145)

- LATERAL BURPEE OTB

- 1 MIN REST

15-MIN TIME CAP

[NO RACK ALLOWED.]

STRENGTH : 10-MIN EMOM

- 10 Strict Press [ODD]

- 20 sec Goblet Squat HOLD [EVEN]

WOD : For Time!

3 Rounds of...

- 21 SDLHP (75/55)

- 15 HSPU

-  9 Box Jump Over (30/24)

Then 21 Pull Ups and 21 T2B

 #iamRCF goes into Battle At The Ballpark!!

 https://www.facebook.com/events/611318615689247/?ti=icl

STRENGTH : For Time!

(10 MIN to complete)

1-2-3-4-5-6-7-8-9-10

U/B Push Jerks

WOD : 15-MIN AMRAP

- Max Front Squats

- 10 T2B

- 200m

Score = Total Squats

( no rack allowed )

Lite (155/105)

Sx (185/125)

Rx  (205/145)

Rx+ (225/155)