March 18, 2013

EAMON COVERING THE REQUIREMENTS FOR 13.2

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CROSSFIT OPEN: WEEK TWO UPDATE

Team RXD:            12th in So Cal

Derek Kennedy:   38th in So Cal

Ashley Hegner:    25th in So Cal

Melisa Nelson:     51st in So Cal

Bryan Wadkins:   20th in the World, Masters 40-45 years

Everyone has been giving it thier all and are doing an amazing job.  Our team is doing better than expected thanks to a team effort from Ashlee, Melisa, Merisa, Derek, Ian and Bryan.  Who will be in our top three this week?

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STRENGTH WOD:

Back Squat: 20 Rep Max (5-10 lbs. heavier than previous week)

This will be our last week of 20 RM.

Then:

3 rounds of Max Effort Strict Pull-ups

Rest 2 minutes between

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CONDITIONING WOD:

Four Rounds for Time:

12 Push Press (95/65)

12 KB Swings (Heavy)