Monday – 170814

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ANNOUNCEMENTS

  • Schedule Update:
    • Saturday, August 19th – class will be held at “The Green” in Wheat Ridge on 38th Ave just east of Wadsworth.  There will be NO CLASS AT THE GYM.
  • Share the Sweat 5 Year Anniversary Special
    • New members get 3 months for ONLY $150!!!
    • Members can win awesome prize packages!!!
    • Click Here for details
  • WMCF Summer Classic In-house Competition & 5 Year Anniversary BBQ!!!
    • On August 26th we will be hosting an in-house competition with a party after to celebrate 5 years as a CrossFit affiliate!
    • Teams of 2: MM, FF, MF
      • Rx – 50/50 – Fun
    • 2 Workouts and a Floater
    • $20/person – includes free beer at the BBQ after the comp!
    • REGISTER HERE

SWOD

Bar Muscle Up Drills

Complete 3 rounds at each of the following stations:
1) Chin Over Bar Pull Ups x 3 reps
2) Chest to Bar Pull Ups x 3 reps
3) Hip to low bar x 3 reps
4) Low bar Muscle Up x 3 reps

WOD

5 rounds for time of (10 min cap):
5 Bar Muscle Ups
20 Lateral Stick Jumps (24″/20″)

CASH OUT

3 rounds of:
30-60 seoncds…
Plank
Side Plank, Left
Side Plank, Right

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