November 4, 2013

Congrats to RXD member Whittney on her suprise engagement this weekend in Boston.

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RXD CHRISTMAS PARTY:   SIGN UP NOW!!!

The sign up list for the RXD Christmas Party on Saturday, December 14th is posted.  The party will include a catered dinner, open bar, DJ, dancing, awards, photo booth and unforgetable memories.  Believe me, you don’t want to miss out.

Cost is $40 per adult, you are welcome to bring a spouse or significant other.

Sorry no children.

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STRENGTH:

Establish a 1RM Front Squat

5@70%

3@80%

1@90%

1@95%

1@100%

1@ +5-10lbs.

1@ +5-10lbs.

1@ +5-10lbs.

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WOD:

For Time:

1000m Row

30 T2B

800m Run

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Supplemental Performance Training:

Back Squat

5@65-70%

3@75-80%

1@85-90%

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Every 2 min for 10 min:

1@95%

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OH Barbell Walks

From the floor, clean & jerk bar and walk with it fully extended overhead.

Not for time.

5 sets of 50’

(185/135)

*Do this in alley.  No comp plates please!