FRCF Camp - Day One

Friday was Day 1 of the FRCF Summer Camp- here's how it went down.

9:00am WOD 1

*Work up to a heavy power clean
- then -
4 Rounds of:
5 Power Cleans (205#)
10 Squat Jumps holding a 45# Slam Ball
Time - 4.18

9:45am WOD 2

550M Run
4 rounds of 8 Tire Flips (450# Tire)

This was a team WOD- no real time recorded

10:30am WOD 3

Work up to your max snatch
- then -
3x1 at 85%
*I failed on my max snatch attempts, but used 192# for my 3x1

LUNCH BREAK!!!!

3:00pm WOD 4

Rowing Instruction (Lots of it)
- Then -
6 Rounds of 2 minutes rowing for max meters (2 min rest btwn rounds)
Score is your average for the 6 rounds
*608

4:30pm WOD 5

5 Rounds
10 Slam Ball (30#)
150M Run

*4.33

Yeah, that was just day 1...