Wednesday – 082113

(Last year’s RPCFO championship team!! We miss you Kuch and Knappster!!)

RPCFO Challenage announcements:
-Unfortunately, CF Renegade has withdrawn from the competition due to various reasons. The show will go on of course! It will be just like good old times between Overdrive and Rocky Point!
-For all athletes competing on Saturday, we will have a team meeting and dry run Thursday to go over the WODs and answer any questions you may have. For those who can’t make it in the evening, Coach M will be on hand in the morning/daytime.
-All volunteers who have signed up to help on Saturday, please meet at the box for Friday evening at 7 pm. If you cannot make it Friday night, please arrive at 8 am on Saturday morning for the judges/volunteers debrief. Thank you everyone once again! We still need more volunteers please!!
-The schedule of events will be released Thursday.

Skills/GWOD : 3 rds NOT for time of
5 Bridge-Ups
5 False Grip Turn-Outs on rings
10 Superman Rocks

WOD : 21-15-9-9-15-21 rep rounds of
Deadlift(225/155)
Burpees
BC : Same rep scheme of
Med Ball Cleans(20/14)
Burpees