Monday – 180827

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ANNOUNCEMENTS

Labor Day BBQ @ Sol’s House

  • Monday, September 3rd @ 1pm
  • We’ll have burgers & dogs
  • Bring a side to share
  • Hope to see you there!!!

WMCF Field Day

  • Saturday, September 29th @ 1pm
  • Teams of 2 (MM, FF, MF)
  • $30/team
  • more details coming soon…

SWOD

3 rounds not for time of:
Back Squat x 5 reps @ 65% of 1RM
2-arm KB Waiter Carry x 100 ft
GHD Russian Twist w/ Med-ball x 20 reps

WOD

Complete as many reps as possible in 2:30 of:
Run 200m
Max reps of Burpees

Note: Rest 1 minute, repeat for a total of 5 rounds. Score is total Burpees.

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