December 6, 2012

CAN YOU NAME THIS MEMBER?

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Today is the final day to pre-order your RXD Sweatshirts.  

Get you name on the list so you can stay warm before and after your workouts.

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Tomorrow is the final day to RSVP for the Christmas Party.

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Strength:

Bench Press 6-8 reps 20X1

(Rest 60 seconds)

Strict Pullups 8-10 reps 20×1

(Rest 60 seconds)

20 Russian Twists (weighted if possible)

(Rest 60 seconds)

*If you cannot complete 8 strict pullups do as many as you can strict then use a kip

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Conditioning:

3 Rounds for time:

500 Meter Row

15 Burpees, jump over the Row Machine

(Rest two minutes between rounds)