“7.10.2017 WOD Is Up…”

Posted: July 10, 2017 in Uncategorized

For Some Classes… It Might Be A Tight Squeeze For Today’s MetCon… But Just In The Beginning… Trust Me… It Will Break Up… We’ll Let You Know Where To Set Up… Play Nice!!!



Back Squat: 3x3x3x3x3 @ 75% Of Your 1 Rep Max EMOM Style


For Time:

10 HandStand Push Ups (Rx’d: M&F-Head To Deck…  MOD: Coaches Choice…)

20 Wall Ball Shots (Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.)

30 Hand Release Push Ups

40 Air Squats (Butt To Ball…)

50 Double Unders (Rx’d: M&F… MOD: Hollow Rocks…)

40 Air Squats

30 Hand Release Push Ups

20 WBS

10 HSPUs… TIME!!!



Related image

Image result for hydrate

Don’t Forget…

RCCF Will Be Putting In An Order For New Shirts!!!

They Will Be Royal Blue With White Lettering…

For Pre-Orders… Please Sign Up On The WhiteBoard…

No automatic alt text available.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s