“HERO WOD FRIDAY” 2/5/16

 In WODs

***ATTENTION MEMBERS***

DUE TO THE WINTER STORM THIS MORNING AND THE REST OF THE DAY…RCFBC WILL NOT BE HOLDING CLASSES AFTER THE NOON CLASS…NO EVENING CLASSES!!!!  A TRAVEL WOD IS POSTED AT THE BOTTOM OF THE PAGE FOR YOUR FITNESS ENJOYMENT!!!!

Saturday CrossFit Class will be at 8:30am and NOT at 9am.

“RANDY”

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 

WARMUP

Coach’s Choice

 

SKILLS

Deadlift

Snatches

 

WOD

A.  Deadlift (10 x 10)

@ 50% 1RM

**Rest 60 seconds after each set**

 

B.  “RANDY”

For Time:

75 Snatches (75/55)

 

——————–

TRAVEL WOD

75 Squats

75 Plank Shoulder Taps

75 Walking Lunges

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