Workout Of the Day (Wednesday November 16, 2011)

Technical: 4 x 5 Zots Press3 x 10 OHS
For Time: Three Rounds of:50 Ball Slams (40/30)

75 MB Seated Russian Twists

500 m Row

Details: Testing week will incorpora

te a new element to RCF…  A movement we NEVER do, but hey, it's a great way to see if what we do is using those particular muscles…  Can't wait to see our improvements next test time…  Anybody have a bench?  Yep, that's right, we will be testing a one rep max bench press.  But, we currently only have one… If you have one in your garage and don't mind us borrowing it for a couple days, please let me know!

Thank you,

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