September 23, 2013

WHITTNEY

THINGS TO MARK ON YOUR CALENDAR:

Saturday, September 28th:  9am to Noon

Competition Prep Day:  Three WODs in 3 hours.  All are invited.  This will be in lieu of Saturday class.

–

Saturday, October 5th:  10am

Friends and Family Free Day:  FFFD returns!  Bring a friend to Saturday class with you to introduce them to RXD.  They will be your partner in a team WOD.

–

Saturday, October 12th:  7pm

Oktoberfest:  Get out your lederhosen and fraulein outfit and join us for amazing German food and beer at the Phoenix Club of Anehiem.

–

STRENGTH:

Weighted pull-ups

5 sets x 3 reps, as heavy as possible

 –

WOD:

Seven rounds for time:

7 Thrusters (Performance 135/95) (Fitness 115/85)

7 Burpees

–

Performance Supplemental Training:

For time:

50 walking lunges, with barbell in front rack (135/95)

*Perform 30 double-unders at the top of every minute until complete