09.11.19

“If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.”-Sandy Dahl, wife of Flight 93 pilot Jason Dahl.

Fitness

1.bench 5 x 5 @ 85% of heaviest 5 last Wed. in 15 min.

2.split jerk 4 x 3 @ 85% of heaviest 4 last Wed. in 12 min.

for time:

-run 400m

-40 wall ball #20m #14f

-run 400m

Performance & Sport

1.bench 5 x 5 @ 85% of heaviest 5 last Wed. in 15 min.

2.split jerk 4 x 3 @ 85% of heaviest 4 last Wed. in 12 min.

for time:

-row 1k

-50 burpee box jump overs “24m “20f

-run 400m

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