September 10, 2013

THUMBS UP FOR RXD!

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BOWLING NIGHT:
This Friday is bowling night at the Concourse Bowling Alley near the gym.  Be there.

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STRENGTH:

Push Press: 5 sets of 5 reps @75% of 1RM

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WOD:

AMRAP 8 minutes

7 Ground to OH (115/80)*Performance must perform Power Snatch

14 Pull-ups

21 Box Jumps (24/20)

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Performance Supplemental Training:

Sled Push: 6 times across length of building (2-45’s/2-25’s)

These are sled sprints!  Keep weight light and push fast.

Rest 2 minutes

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V-ups: 80 reps

*Break them up as needed.  Not for time.