'NIKKI 2.016' WOD :
35-MIN AMRAP (Teams of 2-3)
- 6 Snatches (115/75)
- 21 Deadlifts (185/125)
- 16 Synchronized Jumping Squats
- 200m RUN Together
Partner 2 holds DL on Snatches
Partner 3 (if applicable) dead hangs on snatches
Partner 2 holds BB OH on DL
Partner 3 (if applicable) HS holds on DL
Due to unforeseen circumstances. RCF Tacoma and RCF Renton will be CLOSED tomorrow, Monday June 20th. Our remodel did not go as planned and we will not be able to open for business. We want to ensure a clean and safe environment for you all to workout in. We've been at it all weekend and still as we speak. We apologize for any inconvenience this may have caused and would like to thank you for your understanding and patience. 💚
Yours Truly,
RCF Team
[ NO TIME CAP. PARTITION AS DESIRED. ]
STRENGTH : 6 Rounds
- 3 Heavy SDLHP
- 2 Pullups -> 1 T2B
- 100' Farmer Carry (2x 45s/35s)
WOD : 'JT' 21-15-9 For Time!
- HSPU
- Ring Dips
- Push Ups
STRENGTH : 13-MIN EMOM [6:1:6]
- 2 Hang Power Cleans ~85%
- 5 T2B
WOD : 4 Rounds For Time!
- 12 Push Jerks
- 9 Snatches
- 6 OHS
S (95/65) Rx (115/80) Rx+ (135/95)