February 20, 2014

KEVIN

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TEAM RXD COMPETES THIS WEEKEND!

This Saturday, Team RXD athletes will be competing in two competitions.

Please stop by to cheer on our teams at CF Surf City in Huntington Beach.  The Winter Shakedown is way to far, so we will keep you posted via Facebook on our performance.

CF Surf City, Civil War 2: Huntington Beach

Omar & Victor, Teri & Carly, Carlo & Andrew will compete as pairs in this local competition.

Winter Shakedown: @ CF RepScheme in Northridge

Merisa, Melisa, Ian & Bryan will compete on one team in this long established team series.

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WOD:

For time complete:

21-15-9

Wallballs

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

KB Swings (53/35)

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Supplemental Performance Training:

4 sets of:

5 reps Weighted Strict Pull-ups

Rest 30 seconds

5 reps Weighted Strict Ring Dips

Rest 3 minutes

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Weight Plate Twist Sit-up

4 sets of 20 reps

Seated on your butt with feet elevated, touch weight plate on floor on each side of hips by twisting abdomen.