10/04/19

DSC_0779.jpg

Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

Snatch Warm Up

Dynamic Pull:

EMOM 15:

1 Snatch w/ 80-85%

Bootcamp:

20 Russian KB Swings

15 Calories on Bike

10 GHD Sit Ups

Conditioning:

4X:

10 OHS (115/85#)

50 Doubles

Auxiliary Work:

3X:
DB Row 10, Heavy

DB Lat Pull Over 10, Not Heavy, good stretch