October 7, 2013

FARMERS CARRY

Derek, Nyra, Greg, Erik, Kelly 

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RXD at Oktoberfest:  Saturday, October 12, 2013 at 7pm

Join RXD as we invade Oktoberfest at the Phoenix Club in Anaheim.  This will be our second year attending this event and it was a fun and wild time last year. This good German food, great traditional German music and amazing German beer.

Enterance fee is only $5.

P.S.  It is also Coach Melisa’s birthday, so be sure to attend and wish her a happy birthday.

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STRENGTH:

Front Squat

Build to a HEAVY 1 rep

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WOD:

EMOM

16 minutes

Odd:  5 to 8 Strict Pull-ups

Even: 7-10 Box Jumps (24/20)

Performance=Lateral Box Jumps

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Supplemental Performance

Back Squat

5@65-70%

3@75-80%

1@85-90%

Every 2 min. for 12 min.

Back Squat 5 reps @80%