**CLOSURE UPDATE: ALL LOCATIONS**

We will be closed this Saturday August 13th for the 2016 Elysian Games.  We apologize for any inconvenience this may have caused. 

There will be 60 of your fellow RCF family members competing.  Individuals are set to compete on the 13th and Teams are set to go on the 14th. To come and support them, click the link below for more info!

https://www.facebook.com/events/1835723749989282/

If you have any questions, please feel free to contact us.

STRENGTH : 15-MIN

1 Clean Complex EMOM...

- 2 Hang Clean High Pulls

- 1 Hang Squat Clean

- 2 Front Squats

- 1 Thrusters

WOD : 75 U/B Snatches FT! (75/55)

*Penalty = 75 DUs at every break*

STRENGTH : Teams of 2-3

- 8x3 DEADLIFTS (@ 80%)*

* alternate rounds, 1 person working at a time. Partner(s) must hold their barbell at top of deadlift while athlete is performing reps. 

WOD : 21-15-9 For Time! 

- OHS (95/65) 

- T2B

- HSPU

STRENGTH : Muscle Snatch

10x5 (E45s @ 60% of 1RM)

 **NO REST**

WOD : DEATH BY...  WB Shots (20/14)

Penalty : 5 Burpees EMOM Until Entire Class Is DEAD. 

STRENGTH : CLUSTERS (@ 110% of 1RM Strict Press)

- 3 Rounds (E4MOM)

- EACH Round perform 8 reps, 1 every 20 seconds.

WOD : "Saroun" For Time!

4 Rounds of...

- 12 DEADLIFTS (155/105)

- 10 BOX JUMP OVERS (24/20)

-  8 T2B

-  6 PUSH JERKS (155/105)

THEN, 38 Lateral Burpees OTB