November 7, 2013
You may have noticed these guys helping out around the gym recently.
I would like to introduce RXD’s newest coaches: DAVID, IAN and VINCE.
Starting next week our coaching schedule will change, so expect see some new faces at a in your classes.
Friday at 7pm: Dodgeball
Sunday at 11am: Veteran’s Day WOD and BBQ
*Please RSVP for the Veteran’s Day WOD on Zen Planner so we can order food.
Five rounds of:
Every 4 minutes:
(Rest remaining time)
Score is slowest round.
Scale is 15 two touch sit-ups.
Supplemental Performance Training:
Block Snatch Pull + Snatch
(Bar on box @ below knee)
2 sets x 2 reps @75%
2 sets x 2 reps @80%
Do not link reps!
Perform pull and snatch per rep.
Heaving Snatch Balance
3 sets x 4 reps @65%