January 3, 2016

RENEGADE IS BACK AND GOING STRONG, TUESDAY’S AT 7PM!

If you have ever had a desire to become a better athelete, work more Olympic Lifts or Compete….. this is the spot for you!

January 11th is the last day to sign up for the RP Challenge, so get your names on the board!

This challenge will show you that there are plenty of good, nutritious and delicious foods to eat, that will not only make you look and feel better, but finally reach those goals you have wanted to so bad.

We look forward to helping you and answering any questions you.

This is a community bred and challenge that will benefit all of us.

(WOD)

A) FRONT SQUAT

1 RM

B) FOR TIME:

10 Thrusters (135/95)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

(SUPPLEMENTAL)

A) CLEAN

1,1,1,1,1,1

…Rest :30 between reps…

…Rest 2 Mins…

X3 Sets

B) 7 ROUNDS

3 Weighted Pull-ups (45/25)

5 Strict Pull-ups

7 Kipping Pull-ups