STRENGTH : 2 or 3 man Team

- 50 Strict Press (per person)

* 1 person working at a time.  Everyone else holding their 60% 1RM Strict Press weight at Deadlift.  Alternate after each break.

WOD : 10 Rounds FT

- 10 WB Shots (20/14)

- 10 WB Cleans (20/14)

- 10 Burpee Over the WB

Rx+

- 10 Thrusters (75/55)

- 10 Power Cleans (75/55)

- 10 Lateral Burpee OTB

Partner WOD : 28-MIN AMRAP

(2 Synchro Burpee E2MOM)

- 11 OH PL Situps (45/35) +(GHD Sit Ups)

- 27 Russian Twist Pl Taps (45/35) +(53/35 KB)

- 16 Hang Snatch (75/55) +(115/80)

(1 person working at a time.  Partition as desired. )

  - RCF Bellevue will be CLOSED on Thursday and Friday.

- RCF Tacoma and RCF Renton will be...

Wednesday : Regular Schedule

Thursday : **CLOSED**

Fridy : 9am WOD then OPEN GYM 10am-12:30pm

Saturday : Regular Schedule

STRENGTH : 5x6 SDLHP (Climbing)

WOD : 18-MIN AMRAP (8:2:8)

- Max Effort OHS

- 10 T2B

SCORE  = Reps (Weight)

STRENGTH : 10-MIN EMOM

ODD - 10 Front Squats (60%)

EVEN - 30sec of Max Hollow Hold

WOD : For Time! (13-MIN CAP)

22-16-11

- Pull Ups

- WB Shots (20/14)

- Deadlifts (225/155)

Then 390 Double Unders