Skill/Strength
Back Squats: 3 - 3 - 3
Shoulder Press: 3 - 3 - 3
WOD
12 rounds for time of:
2 Handstand Push-ups
2 Tire Flip Jump Throughs
2 24/20 in Burpee Box Jumps
20 yd Sprint
Post total time
ALMOST TIME FOR D-DAY. HOPE EVERYONE ENJOYS THE YOUR CHRISTMAS AND YOUR TRIP IF YOU ARE GOING OUR OF TOWN. BE SAFE, BE CAREFUL, AND BE CROSSFITTING. GOD BLESS YOU ALL AND WE WILL SEE YOU ALL NEXT WEEK.
One of Joe Espino's Last WODs here at RCF before he heads out of country again. Good Luck Joe and God Bless. (Joe is a fellow Vet, and U.S. Army Ranger from 3rd Ranger Bat.)
Juan Galindo, one of RCF's best success Stories, he is a local Swat officer, and ran for Commisior earlier this year. Believes in helping out the community by leading by example. Juan "Johnny O" has gone from a size 38 to a size 32. He is becoming a lean mean machine. Leading his police department by example.
Great Job "Johnny O" keep up the good work.
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