August 28, 2013

JOE, CHARITY, TERI AND HOMER

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SUMMER SHAKEDOWN TEAM COMPETITION

Saturday, August 31st

Red Wolf CrossFit, Huntington Beach

RXD Team Renegade: Andrew, Erik, Ashlee and Merisa

Heat times: 11:15am, 2pm and 4:45pm

Coach Melisa will be competing on a mix team (“Nips and Hips”, I am not joking) with athletes from other CrossFit gyms.

Her heat times will be 10am and 3pm, unknown time of third wod.

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WOD:

Fitness:

50 Pull-ups

50 Hand Release Push-ups

50 Abmat Sit-ups

50 Front Squats (95/65)

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Performance:

50 Chest-to-Bar Pull-ups

50 Shoulder to Overhead (115/80)

50 GHD Sit-ups

50 Front Squats  (115/80)

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PERFORMANCE SUPPLEMENTAL TRAINING

Mobilize for 30 minutes