October 16, 2017

So awesome to see our members traveling and shamelessly reppin’ that RXD gear!

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Thanks Mo and Justin for your continued support!

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DON’T FORGET THIS COMING THURSDAY IS SOCIAL NIGHT AT BOTTLE LOGIC! STARTS AT 6:30PM… COME READY TO VISIT, MEET OUR NEW MEMBERS AND DRINK ON SOME TOP NOTCH BEER!

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(WOD)

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A) EVERY 3 MINS FOR 5 SETS:

5 FRONT SQUATS AT 65-70%

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B) 21-15-9

ALTERNATING FRONT RACK BB LUNGES (115/75)

BURPEES

50 DOUBLE UNDERS

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(SUPPLEMENTAL)

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A) EVERY 2 MINS FOR 10 MINS

1 POWER CLEAN+1 HANG POWER CLEAN+3 PUSH JERKS

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B1) 6-10 RING ROWS (31X1)

…REST :60…

B2) 8-10 ROMANIAN DEADLIFTS (3111)

…REST :90…

X3 SETS

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(BURN)

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WITH RUNNING CLOCK..

0:00-12:00

1 MILE RUN

AMRAP IN REMAINING TIME:

25 AB MAT SIT-UPS

25 JUMP SQUATS

25 PUSH-UPS

12:00-14:00 REST

2K ROW BUY-IN, THEN

AMRAP IN REMAINING TIME:

25 V-UPS

25 ALTERNATING LUNGES

25 BENCH DIPS

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