Thursday – 170824

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 In Uncategorized

Sending positive thoughts to you today Jill.  Good luck!

ANNOUNCEMENTS

  • Share the Sweat 5 Year Anniversary Special
    • PREPAID SPECIALS!!!
    • 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

3 sets of:
Back Squat x 5 reps
rest 45 seconds
Banded Rotational x 30 seconds, each side
rest 2 minutes

WOD

For time (9 min cap):
30 Hand-release Push Ups
50 Double Unders
5 Ring Muscle Ups
15 Calories on Rower/Assult Bike
5 Ring Muscle Ups
50 Double Unders
30 Hand-release Push Ups

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