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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

Single unders

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.

THURSDAY 9-26-19

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Tabata intervals
(20 seconds of work followed by 10 seconds of rest, repeated 8 times)
is applied in turn to the:

with a 1-minute rotation break between exercises.

***Athletes stay at their station for all 8 rounds before getting a 1 minute break
to move to the next station, where they will stay for 8 rounds (4 minutes)
This workout is 24 minutes in total, including rest. 20 minutes of total work.

Each exercise is scored by the weakest number of
reps (calories on the rower) in each of the 8 intervals.

During the 1-minute rotation the clock is not stopped but kept running.
The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 (excellent score, by the way)
is determined by adding up the lowest number of reps in any set of each exercise.
18 squats 4 pull-ups 6 push-ups 13 sit-ups 12-calorie row
(use the calorie counter and call each calorie a rep)
This score is a 53.

INT / 55+ RX