May 8, 2013

homer

We are pleased to announce that Homer Maniago is now on staff as an assistant coach at RXD.

STRENGTH WOD:

Pause Back Squats, 3-5 reps

(pause 2-3 seconds at bottom)

Rest 1 Minute

Single Arm DB or KB Row, 8-10 reps per arm

Rest 2 Minutes

CONDITIONING WOD:

AMRAP 10 Minutes

20 Jumping Lunges

10 Knees-to-Elbows

100m Sprint