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Monday, September 10th

"Karen"

150 Wall Balls for Time [20#/14#]

The new wall ball stripes are painted and ready for use! The first black stripe is a scaled 9' line. If you are increasing wall ball weights, or new to the movement, this is a good height to start with. The bottom of the second line is the 10' mark, so for all you RX'ers, hit the second black stripe.

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Tuesday, September 11th

1 Rep Max of the following:

Bench Press

Back Squat

Shoulder Press

Athletes will warm up, then perform no more than 3 attempts to achieve a new one rep max at each of the above movements. Athletes may perform the movements in any order. Rest as needed [think 2 -5 minutes] between each set.

As you have likely seen, we started to paint logo's on the lifting stations. Unfortunately, the final coat of varnish will not be applied until Tuesday night, so please do your best to avoid stepping on the paint. We will pull out the temporary racks to assist in that regard. A very sincere thank you for bearing with us while we setup the new space!

TUESDAY ENDURANCE - Burpee / Tabata Mile [Athletes will complete one Burpee, then sprint the remainder of 20 seconds. This is followed by 10 seconds of rest. Workout ends when 1 Mile has been covered.]

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Wednesday, September 12th

12 Rounds For Time

7 Box Jumps [24"/20"]

7 Burpees

7 Kettlebell Swings [55#/35#]

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