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5 December 2018

5
Dec

5 December 2018

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We had the pleasure of having Super J (@jessdilts) and her hubs Aaron in yesterday before she goes into surgery on Friday.

Jess has been with us for almost one year (9 December 2017)!!! She lives in Michigan but has been back and forth the past year because of her treatments and surgeries at MD Anderson Cancer Center. She is being treated for Stage 4 Colorectal Cancer. We are hoping this is her last surgery!!!

We have faith in MDA, her medical team and everyone is praying for a speedy recovery post op.

You are such an inspiration and light to everyone around you Super J!!!!!

@allsportcrossfit can’t wait to see you back next week (maybe to just watch) and thereafter to join us again in class!

We love you!!!!!

5 December 2018

Warm-up: 10 Rounds:  10 Double Unders, 5 Burpees then 5 Slow Inchworms and 10 Very Slow RDL with Empty Bar (please don’t drop empty bars)

Strength: Deadlift 5×5 Slightly heavier than last week, Attempt for TnG but Dropping is ok this week!

Stamina (don’t post on board): 4 Rounds:  Bear Crawl Gym, Crab Crawl Back, 10 Medicine Ball Cleans (20/14)

WOD:

Round 1: 5min AMRAP:
Sul Ross Run
1 Round of Cindy( 5 pull-ups, 10 push-ups, 15 air squats)
Max Clean and Jerks (95/65)
Rest 3 Minutes

Round 2: 5min AMRAP:
400 Meter Run to Branard
2 Rounds of Cindy
Max Clean and Jerks (155/105)
Rest 3 Minutes

Round 3: 5min AMRAP:
200 Meter Run to Audley or out the back to the front of the new building next door
3 Rounds of Cindy
Max Clean and Jerks (175/125)

Scoring is 3 Scores of C&J’s

Cool Down: 5 Sets:  Wall Sits 1:00 on/off

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