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14.2
every 3 minutes - for as long as possible:
2 rounds
10 ohs, 95lb/65lb
10 ctb pull-up
*increase reps by 2 every 3 minutes
*post notes to comments
"But he that dares not grasp the thorn should never crave the rose."
- Anne Bronte
Happy Halloween WCCF - lets see those costumes!
WCCF Kids Program - 4th Quarter Schedule
REST / MAKE-UP / SKILL WORK
"You may delay, but time will not."
- Benjamin Franklin
**NO YOGA TONIGHT**
WCCF Kids Program - 4th Quarter Schedule
12 minute clock:
2k row
+
max hspu in remaining time
*post notes / time to comments
"The value of a man resides in what he gives and not in what he is capable of receiving."
- Albert Einstein
WCCF Kids Program - 4th Quarter Schedule
8 rounds for time:
200m run
30 double-under
*post notes / time to comments
"Determine never to be idle… It is wonderful how much may be done if we are always doing."
- Thomas Jefferson
REST / MAKE-UP / SKILL WORK
"No act of kindness, no matter how small, is ever wasted."
- Aesop
TEAM WORKOUT
max reps - 20 minutes:
40 russian swing, 24kg/16kg
30 push-up
20 pull-up
125m row
*teams of 3
*team members start at different movements and move down the line
*cannot pass team member
"That man is a success who has lived well, laughed often and loved much."
- Robert Louis Stevenson
10 sets:
minute 1 - 3 front squat, 155lb/105lb
minute 2 - 10 wall ball, 20lb/14lb
minute 3 - 30 double-under
*post notes to comments
"Strength does not come from physical capacity. It comes from an indomitable will."
- Mohandas Gandhi
GORUCK Challenge Track - TEASER
REST / MAKE-UP / SKILL WORK
"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self."
- Aristotle
GORUCK Challenge Track - TEASER
max reps - 10 minutes:
7 deadlift, 225lb/155lb
7 box jump, 24"/20"
7 toe-to-bar
*post notes to comments
"Those who dream by day are cognizant of many things that escape those who dream only at night."
- Edgar Allan Poe
GORUCK Challenge Track - TEASER