Team WOD Saturday, August 19, 2017

We are excited to welcome Carlos to our family. Carlos has recently finished his Fundamentals with Coach Aaron. RCFers make sure to introduce yourselves and say hi if you have not already.
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PERFORMANCE
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A) 2 rounds for reps:
1 minute of Overhead Squats 95/65
1 minute of Rope Climbs
1 minute of Assault Bike (calories)
1 minute of Push ups
1 minute of Sumo Deadlift High Pull 95/
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**Partner A will do 1 min of Overhead Squats while Partner B rests, then Partner B will do 1 min of Overhead Squats while Partner A rests. You will continue in that fashion until all 5 exercises have been done.
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Rest 5 minutes
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B) 1 mile for time
* Partners alternate 400 m until a mile is complete
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FITNESS
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A) 2 Rounds for reps:
1 minute of Overhead Squats 65/45
1 minute of Strict Pull ups
1 minute of Assault Bike (calories)
1 minute of Push ups
1 minute of Sumo Deadlift High Pull 65/45
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**Partner A will do 1 min of Overhead Squats while Partner B rests, then Partner B will do 1 min of Overhead Squats while Partner A rests. You will continue in that fashion until all 5 exercises have been done.
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Rest 5 minutes
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B) 1200 m for time
*Partners alternate runs until 1200m is complete (400m/400m/200m/200m)

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