September 27, 2013
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
100 ring dips/bar dips
*complete 20 double-unders at the top of every minute