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RedShed Rest Day Topic: Favorite WOD, least favorite WOD… Strength: weighted pull-ups: 1,1,1,1,1 weighted dips: 1,1,1,1,1 Make-ups & Strength – 3PM to 7PM Basic Training – 7PM to 9PM main site

Front squat: 5,5,5,5 "Karen" 150 wall ball shots for time   Bonus WOD: 100 kettlebell swings for time! 24kg (16kg) main site    

**RedShed Elite Fitness uses an open gym format, meaning that scheduling your training is not required.  However, WODs are maxed out at 4-6 athletes on any given training day, and training occurs on a “first come, first serve” basis.  If a certain time slot becomes increasingly popular, mandatory scheduling will be implemented.** Hours of Operation:

Push press: 3,3,3,3,3 3 rounds for time of: 30 box jumps 30 ring push-ups   bonus WOD: 2K row for time! main site

AMRAP (1) in 12 minutes of: 5 burpees 10 kettlebell swings – 24kg (16kg) 15 goblet squats – 24kg (16kg) rest for exactly 6 minutes AMRAP (2) in 12 minutes of: 15 back extensions 10 K2E 5 pull-ups main site  Mt. RedShed isn't always used for box jumps, as seen here!      

RedShed Rest Day Great week!  You guys and gals ROCK! Rest Day Topic:  Personal Pursuit of Fitness Many of you came to us a bit skeptical, or even fearful of how we pursue fitness.  Then… you experienced a bit of the magic, i.e. "you drank the kool-aid"!  We have grown as a community, together, in the

3 rounds for time of: 20 deadlifts – 95# (65#) 20 box jumps 20 overhead squats – 95# (65#) 20 pull-ups 20 burpees On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one

5 rounds for time of: 10 squat clean thrusters – 115# (75#) 10 sumo deadlift high pulls – 115# (75#) 20 push-ups     main site

RedShed Rest Day Topic: The Average Joe…Zone or Paleo?  A variation of one or the other?  A combination of both?  What has worked best for you? Weighted pull-ups: 1,1,1,1,1 Deadlifts: 3,2,1,1,1 Make-ups & Basic Training 4pm-7pm main site

Power clean: 3,3,3,3,3 AMRAP in 15 minutes of: 15 ring dips 30 double unders main site