November 30, 2016
Garrett, getting in that work. Headphones in, he is in the ZONE!
CHRISTMAS PARTY UPDATE:
Okay guys… Our Christmas party this year is being held on December 17th, gym classes will be cancelled that day so we are able to setup for the EPIC EVENT and here are a few of the Details:
1. Cost: $48/Person- guests are not limited to RXD Memebers.
2. Sign up sheet will be on the events board.
3. VOTING FOR THE WODDY AWARDS ARE UNDER THE EVENTS BOARD. PLEASE VOTE FOR YOUR FAVORITE CANDIDATE IN THE CATAGORIES LISTED ON THE VOTING SHEET.
If you have any questions, all the coaches have the specifics and are glad to answer your questions.
A) COMPLETE 6 SETS:
5 Hang Squat Cleans (155/105)
9 Box Jump Step-Downs (24/20)
30 Double Unders
A) BACK SQUAT (23×1)
3, 3, 3, 3 @ 80%
…Rest 3 minutes…
B) SPLIT JERK (off the box)
1. 1. 1. (rest 10-15 secs btwn reps)
…Complete 4 sets…
C) COMPLETE 4 SETS:
10 GHD Sit-Ups @ (31×1)
…Rest as needed…
COMPLETE @ AEROBIC EFFORT:
45 min on Assault Bike
*Every 5 min, complete 5 Strict Pull-Ups and 10 Push-Ups