Thursday – 082213

(Gymnastics month is fun…9 am class performing synchronized bridge-ups!)

RPCFO Schedule of Events for Saturday August 24:
9:00 am – Welcome and introduction of all athletes
9:30 am – Novice division WOD #1
9:50 am – Intermediate division WOD #1
10:30 am – Advanced division WOD #1
11:10 am – Coaches WOD
12:00 pm – Novice div WOD #2
12:30 pm – Int div WOD #2
1:00 pm – Advanced div WOD #2
1:45 pm – Trophy presentation/Wrap-up and BBQ
*All athletes to arrive by 8:30 am to register and fill out waivers; All volunteers to arrive by 8:15 am for debrief of WODs and assignment of duties

Pull-Up Challenge : Day 22

Skills/GWOD : Muscle-Up Swing Progressions
Establish Hip-to-Rings position through Kipping swing
BC : Kipping Pull-Up Swing

WOD : 7 rounds for time of
30 DUs
10 Ring Dips
20 m Farmer’s Carry(24/16 kg)

BC : 7 rounds for time of
30 DUs/90 Singles
3 Wall Climbs
15 Sit-Ups