8-WEEK RCFitness Challenge Test!

STRENGTH : RETEST 1RM's and SKILLS

WOD : 400m OH CARRY

Rx (135/95) Rx+ (185/125) RTG (100% BW) 

** SCHEDULE UPDATE **

RCF RENTON WILL BE CLOSED ON SATURDAY.

OUR ATHLETES WILL BE COMPETING THIS WEEKEND...

DETAILS BELOW <3

06/25 - Whiskey Throttle Throwdown - COME SUPPORT!!
https://www.facebook.com/events/164138550629729/

STRENGTH : 8-MIN EMOM

3 Snatch Complex (90%)

  - S.G. DL w/ 3s Pause ATK

  - S.G. High Pull

WOD : 3 Rounds FT

- 21 Lateral Burpee OTB

- 15 Hang Squat Clean (115/80) +(135/95)

-  9 OHS (115/80) +(135/95)

STRENGTH : 10-MIN EMOM

- 2 Hang Muscle Snatch (85%)

WOD : 12-MIN AMRAP (5:2:5)

- 30 DU

- 20 KBS (53/35) +(72/53)

- 10 WB SHOTS (20/14)

STRENGTH : 12-MIN (4:4:4)

2x4m Back Squats (80%)

WOD : 4 Rounds For Time!

- 27 Prisoner Lunges

- 21 Hang Cleans (95/65) +(115/80)

- 15 Push Press (95/65) +(115/80)

-  9 T2B