Thursday
Workout of the Day 3 rounds 6:00 AMRAP 5 power cleans (#185/#125) 15/10 calorie Assault bike 100 meter farmers carry (24kg/16/kg) 2:00 rest
Labor Day Weekend Schedule
RFCF will be closed Sat August 31 and Monday September 2 for the Labor Day holiday weekend
Tuesday
Pre WOD Bench press 5 X 5 Workout of the Day For time 21-15-9 Kettlebell swings (32kg/24kg) Burpees Pullups
Wednesday
Workout of the Day For quality, not time 5-10-15-10-5 KB strict press Bent over BB row Ring dips Strict pullups Pushups Ring rows