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See you tomorrow at Centennial Park for the end of summer Pack BBQ at 6pm.  There will not be a 5:30 or 6:30pm class.

WOD:

Option 1
Records Board

Option 2
“Shipwreck”
5 Rounds For Time:
500 Meter Row
10 Sandbag Cleans (50/35)
16 Sandbag Reverse Lunges (50/35)
24 AbMat Sit-ups

Stamina WOD (6:00-7:30pm):
Four EMOM10’s – Death-by style (increase reps every minute) with a 3 min break in-between EMOMs.  To help you figure out your goal rep amounts, start with your final rep amount.  This amount should be about 75% of your one minute max effort rep amount.  Except for the DU’s, you should subtract 9 from that amount and increase by one each round.  For instance, if you can do 16 Burpee Box Jump Overs in one minute (your one minute max effort), you would want to end around 12 reps.  This means you start at 3 reps the first minute (12-9) and increase by one rep every minute for 10 minutes (10 minute your final rep amount is 12).  DU’s I would like to see you start around 40% of your one minute max effort and end around 70%.  So if you do 100 DU’s in one minute, you would start around 40 reps minute one and end around 70 reps minute 10.  To figure out what you increase by each round, take the difference in these numbers and divide by 10 (to make the math easy).  In this example, you would take 30/10 which is 3 and that is your amount you increase every round (40 minute one, 43 minute two, 46 minute three…etc.).

You will choose four of the six available exercises below. Choose two exercises that are your weakest and two that are your strengths. Done in any order you want (as long as there is enough equipment and room):
WB’s (20/14#)
T2B
Bike (Cals)
Rower (Cals)
Burpee Box Jump Overs (24/20″)
DU’s

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