11.24.18

“No one has ever become poor by giving.”-Anne Frank.

Fitness

1.bench 8-8-8-6 work to a heavy 6 following this rep scheme in 12 min.

2.deadlift 4-4-4-4-4 work to a heavy 4 in 15 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 10.01.18

Sport & Performance

1.bench 8-8-8-6 work to a heavy 6 following this rep scheme in 12 min.

2.deadlift 4-4-4-4-4 work to a heavy 4 in 15 min.

for time:

-25 burpee box jump overs “24m “20f

-50 cal. row/bike/ski/run

-25 burpee box jump overs “24m “20f

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