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CORN HOLE TOURNAMENT!  SATURDAY, AUGUST 19TH AT 1PM.  $10 PER TEAM, DONATING PROCEEDS TO CHARITY.  SIGN-UP WILL BE AT SOAR.  FRIENDS AND FAMILY WELCOME TO COMPETE.  THIS IS NOT JUST FOR SOAR MEMBERS.


MONDAY
3 x 10 Single Arm High Pull at 100% weak side 10RM
Rest 1 mnute between arms

Wall Facing Handstand – Accumulate 90s

1 Minute on, 2 Minutes off x 5
10 Burpees Over the Bar
Max Power Snatches 135/95

TUESDAY
2 arm Farmers Carry
3 x 80m at same weight per arm as last weeks one arm
Nerve Flossing x 10
Rest 1 minute

5 rounds:
15 Stretch Push-Ups
15 KBS 53/35

WEDNESDAY
Hotshots 19

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

THURSDAY
50 Alternating DB Power Snatches 50/35
100 DUs
40 Alternating DB Power Snatches
80 DUs
30 Alternating DB Power Snatches
60 DUs
20 Alternating DB Power Snatches
40 DUs
10 Alternating DB Power Snatches
20 DUs

Core Work

FRIDAY
DB Shoulder Press
3 x 10 at 100% weak side 10RM
Rest 1 minute between arms

Super Set x 3
Double KB Bentover Row x 15
30 Band Pull-Aparts
Rest 60sec

3 Rds:
400m
30 Thrusters 45/35
30 Box Jump Overs 24/20

SATURDAY
3 x 30s Max D-Ball Over the Shoulder 150/100

3 Min on, 3 Min off x 5
Run 400m
Max Cals on Rower
Low Score Counts

SUNDAY
3 rounds, add weight each round
Overhead Carry x 100m, rest 1 minute between arms.

3 Rds:
15 Pull-Ups
12 Deadlift 135/95
9 Hang Power Clean
6 Push Jerk

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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