Thursday, January 18, 2018

Let’s welcome Jeff into our regular group classes. Jeff recently completed our fundamentals program with Coach Kody. We are very excited to see all that Jeff will accomplish this year. RCFers if you have not already make sure to say hi and introduce yourselves.
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Performance
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For time:
800 meter run
50 Wall balls, 20/14
50 Sumo deadlift high pull, 95/65
50 Handstand push-ups
50 GHD sit-ups
25 Wall balls, 20/14
25 Sumo deadlift high pull, 95/65
25 Handstand push-ups
25 GHD sit-ups
800 meter run
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Fitness
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For time:
600 meter run
35 Wall balls, 14/10
35 Sumo deadlift high pull, 55/35
35 Handstand push-ups
35 sit-ups
20 Wall balls, 14/10
20 Sumo deadlift high pull, 55/35
20 Handstand push-ups
20 sit-ups
600 meter run
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FitCamp
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A.Every 4 min for 20 min
250 meter row
150’ prowler push
15 med ball cleans
10 burpees
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B.Three rounds for quality
40 sec side plank, right
20 Russian twist
40 sec side plank, left
20 Russian twist

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