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THURSDAY 10-3-19

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For time
500m Row

Then…

3 Rounds not for time
Max unbroken Strict Pull ups
*Goal is 80%+ of max each round
10 ALT Front Rack Reverse lunges
*60% + of 1RM Power Clean
**If you don’t know this number, they should
feel heavy and you’re happy it’s not 10 on
each leg…
400m jog at moderate pace

INT / 55+ RX
SAME

Beginner
SAME

MONDAY 9-30-19

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“Fight Gone Bad”
5 Rounds
1 min wall balls (20#/14#)
1 min SDHP (75#/55#)
1 min Box Jump (24″”/20″”)
1 min Push Press (75#/55#)
1 min Row for calories
1 min REST

55+
“”Fight Gone Bad””
5 Rounds
1 minute at each station
Wall Balls (14#/10#)
SDHP (55#/45#)
Box Jumps (20″” both men and women)
*step down
Push press (55#/45#)
Row for Calories
Rest 1 minute

Beginner
10#/6# wall ball
45#/35# push press & SDHP
20″” Box step up”

SATURDAY 9-28-19

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Unravel pediatric Cancer WOD
6 Rounds
46 double unders
7 Hang Power Cleans (155#/105#)
4 Front Squats
1 Shoulder 2 OH

INT / 55+ RX
115#/85#

Beginner
Single unders
45#/35#

THE FACTS
6 years old – The average age of a child diagnosed with Cancer.
46 – The number of children diagnosed with Cancer every day.
7 – The number of children who die every day due to Cancer.
4% – Less than 4% of the NIH Cancer research budget that goes towards pediactric cancer.
1 – The American Cancer Society only gives one cent of every dollar raised for pediatric cancer.