Workout of the Day (Friday March 15, 2013)


Establish 1 Rep Max Snatch (Squat, Power, Split-Anyhow, just no gross pressouts)



Five Rounds with a Mandatory One Minute Break After Each Round of:

20 Ball Slams 20/15

20 Alt. Leg Lunges

10 AbMat Situps (Increase by 10 reps each round)


*Top Time thus far is 15:09 after a 10 pound snatch PR!!!!



100 Single Leg MedBall Partner Tosses


RockTape Performance Taping tonight starting at 6:15!  Free of charge, just bring your own tape in.  Get ready for increased performance before you do the Opens!! The beauty of the tape is that it will remain beneficial for up to 3-5 days, so tape tonight and you’re going to be

good to go for the weekend of ripping up the WOD!!


Opens Saturday!!  I adjusted the schedule to showcase and eliminate (or

at least attempt to) confusion.  We will be running Opens WOD 13.2:


10 Minute AMRAP:

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24″/20″


Get after today, stay classy RCF!

This entry was posted in WOD.