RCF Baseline 2.4 WOD : 1000m ROW For Time!
Then Immediately into 5 Rounds of…
- 15 Plate Burpees
- 20 Plate Squats
- 25 Plate Russian Twist Taps
- 30 OH Plate Lunges
- 35 Shoulder Taps
- 40 Plate On & Off’s
[ 30-MIN CAP Including Row ]
s(25/20) Rx(35/25) Rx+(45/35)
SKILL : 5 Rounds For Quality!
- 20 Banded Strict Presses into
- Max Effort Handstand HOLD
Partner WOD : 20-MIN AMRAP*
* 400m Team RUN @ 0:00 / 5:00 / 10:00 / 15:00
- Back Squats for SCORE (135/95) +(185/125)
STRENGTH : 8 Rounds E90sec
- 3 Deadlifts ( @ 80% )
WOD : For Time!
50-40-30-20-10 Double Unders
25-20-15-10-5 T2B
STRENGTH : 25 Heavy Singles For Quality!
- Hang Muscle Snatches
Partner WOD : 12-MIN AMRAP (5:2:5)
- 6 S2OH (135/95) +(165/115) s(105/75)
- 9 Pull Ups +(C2B)
- 12 Box Jump Overs (24/20) +(30/24)
* Partner must alternate movements