STRENGTH : 5 Rounds For Quality!

- 8 Silent TnG Deadlifts ( @ 65% )

Partner WOD : 100 Reps For Time!

- Bear Complex (95/65) +(135/95)

STRENGTH : 8 Rounds E90s

- 3 Back Squats ( @ 80% )

Partner WOD : 3 Rounds For Time!

- 18 S2OH (135/95) +(185/125)

- 18 DEADLIFTS (135/95) +(185/125)

- Junkyard Dog

STRENGTH : 10-MIN E2MOM

- Max Unbroken Push Press (75%)

”CASPAR” WOD : 31-19-15 For Time!

- Snatches (75/55)

- 2x Jumping Lunges

- 3x Double Unders

2019 RCF Baseline WOD :

5 Rounds For Time!

- 200m RUN

- 15 Plate Burpees

- 20 Plate Squats (35/25) +(45/35)

- 15 Plate Sit Ups  (35/25) +(45/35)

- 20 OH Plate Lunge(35/25) +(45/35)

** 1-MIN REST Between Rounds **

STRENGTH : 13-MIN AMRAP

• 2 Push Presses ( @ 90% )

WOD : 6 Rounds For Time!

• 5 Squat Cleans (135/95) +(185/125)
• 30 Double Unders