September 27, 2013

photo 2


So how is everyone feeling?
It has been a rough week of amazing WODs.  I have been so impressed by everyone’s effort.  Keep it up RXD.  Remember if your feeling a little beat up, take a rest day.  You deserve it!

We hope to see you Saturday at 9am for our Competition Prep Day.


1RM Push Press

1RM Weighted Pull-up



AMRAP 8 minutes

10 KB OH Lunges (53/35)

15 Box Jumps (24/20), Performance: Lateral Box Jumps (24/20)


Performance Supplemental Training:

Front Squat: 3 sets by 10 reps @60-65%

*It should be light we are deloading


For time:

100 ring dips/bar dips

*complete 20 double-unders at the top of every minute