Thursday, January 23, 2014

Be Balanced


A.) Deadlift (10-10-8-6-4)
(
Rest 2-3 minutes between sets.)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

B.) MetCon: 5 rounds for time of,

10 Power Cleans (135/95)
10 Burpees

C.) Three sets, not for time, of:

Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Band Pull Apart's x 12 reps
Rest 30 seconds
Weighted Back/Hip Extension x 12 reps
Rest 60 seconds
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The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

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