January 3, 2014

WHITTNEY, RACQUEL AND CHARLIE

–

RXD COMMERICAL:

We will be filming a short commercial for YELP on Sunday starting at 11am.  We need members working out in the background so if you are interested please attend.

–

STRENGTH:

Deadlift

Work up to a HEAVY 1 rep.

After warming up, take 5 sets to establish.

 –

WOD:

AMRAP 10 min

10 Wallballs (20/14) (Performance use: 25/18)

10 Toes-to-Bar

5 Burpees

Supplemental Performance Training:

5 rounds for time:

100’ Sled Push

(out and back 50’)

8 Burpees

*Load the sled with your body weight.

 –

6 sets NOT FOR TIME:

15 GHD Sit-ups

5 Deficit HSPU

(Men on 2-45’s, Women 1-45)