STRENGTH : PICK 2 LIFTS TO FIND 1RM
SKILL : PICK 2 SKILLS TO WORK ON OR FIND MAX UNBROKEN
**CLOSURE UPDATE: ALL LOCATIONS**
All locations will be closed on Friday May 12th, 2017. For setting up and prepping for the RCF Games.
Thank you for your understanding and we apologize for any inconvenience this may have caused.
SEE YOU ALL ON SATURDAY!
WOD : Tabata (8 Rounds EACH)
- Russian Twists (45/35)
- Box Jumps (24/20)
- Plate Burpees
- KB Swings (53/35)
- Air Squats
SCORE = Total Combined Lowest Rd
STRENGTH : NFT
Accumulate 4 MIN of Handstand Hold
WOD : 10-MIN AMRAP (4:2:4)
4 Minutes to Complete...
- 25 Thrusters (75/55) +(95/65)
Then Max Sit Ups +(GHD or PVC
Rest 2 MIN ; then REPEAT!
Score = Total Sit Ups
STRENGTH : 4 Rounds NFT
- 10 DEADLIFTS @ 75%
(2 MIN REST between sets)