“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!!!

ALRIGHT… HERE WE GO!!!

Strength…

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

MetCon…

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!!!

3…2…1…GO!!!

Mando

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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…

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