WED15NOV2017

completion

In March of 2015 Adalyn Bedunah began a nearly two year long battle with a rare cyst, known as an Aneurysmal Bone Cyst, that was growing within her sinus cavity that affected her vision and began to grow through the bone of her skull. Due to the rarity of the cyst and even more rare location of growth, Adalyn endured several operations and procedures, including a craniotomy, that finally helped Addie overcome her battle with the growing cyst. During the two years of hospital visits, dozens of nights in the hospital, countless procedures, and testing Adalyn received an unconditional outpouring of support and love from her community, friends and strangers that touched all of us very deeply. She also received world renowned care from the doctors, surgeons, nurses and staff from the Children’s Medical Center in Dallas. The staff at the hospital went above and beyond to keep our daughter safe and comfortable throughout her journey. We realized through this journey as we were in the position as helpless parents that being in the Children’s Hospital provided us with comfort and care that was much needed during our time of need. With out the help from the Child Life Network within the Hospital our journey could have been a lot more difficult to bare. The Child Life Network is responsible for providing happy and positive support for children going through extreme and difficult circumstances and the support provided is not possible without donations from compassionate and loving people who care about the well being of the innocent children in need.

This year with the help of our Community we would like to be able to give back to the Children’s Medical Center and the Child Life Network by raising money, through our Bucks for Burpees campaign. With the money raised we will purchase gifts to take to the hospital and donate to the children who will not be home for the Holiday’s this year. We will have jars designated for each coach at the gym. Members may donate a dollar for a burpee to any coach they want. You may donate to multiple coaches and donate multiple times. Remember, the point of the campaign is to raise money, so the more burpees the coaches do the more money raised!! After the deadline for donations each coach will count the number of dollars in their jar and will then be responsible for completing a burpee for every dollar donated at one time! The coaches will document the completion of their burpees by video and we will proudly display each video on Facebook! We will accept donations from November 15th until December 15th. Please help us in giving back to a cause that is very close to us and our family and a cause that will help make a difference in the lives of children who are fighting for their lives.

WOD

Strength
4 sets:
10 Hollow Arch Swings
5 Strict Pullup
5-8 Dips
*Focus on Perfect Hollow/Arch w/ active abs, glutes, quads, calfs, toes pointed, feet together, legs perfectly straight. 
Work in hollow pipe pullovers for drill work as needed

Conditioning
For Time:
15 Thrusters (75/45)
200M Run
15 Thrusters
400M Run
15 Thrusters
600M Run
15 Thrusters
800M Run
15 Thrusters

Extra

2 sec Jerk Dip hold + Jerk w/ 3 sec. hold in split: 11 min to find max for the day
THEN at 80% of today’s max accumulate 8 singles AFAP from block/rack

BS: 5 sets to work to 5rm for the day
*rest no more than 3 min. b/n the start of each set

After
100 Hollow rocks

Bootcamp

Strength
4 Sets:
5 Strict Banded Pull ups
12 Banded Tricep Extensions
12 Hollow Rocks

Conditioning
For Time:
10 Thrusters
100M Run
10 Thrusters
200M Run
10 Thrusters
300M Run
10 Thrusters
400M Run
10 Thrusters

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