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This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Saturday 8-27-16

Skill & Strenth:
3 rounds
100' Farmers Carry 15 Pike Situps

Conditioning:
Today we join the Crossfit community in celebrating the life of Officer Jonathan De Guzman

"GS 24 Memorial WOD"
Jonathan "JD" De Guzman
*"JD" was a member of the San Diego Police Department Elite Gang Suppression Team. He was a man of courage, strength, dedication, and service to his community and fellow officers. 

Teams of Two:
4 rounds:
Partner A - Run 800 meters
Partner B - 50 Wall Ball
When both TM finish:
50 alternating Burpees (partners A and B)
50 Pull-ups (split)
*switch who runs each round (each person will run twice)


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