Thursday – 180830

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ANNOUNCEMENTS

Schedule Update

  • Monday, September 3rd – 9am class ONLY

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

Every 90 seconds for 12 minutes (8 sets), complete:
Snatch Balance w/ 3 sec pause at bottom x 2 reps
– increase load as possible

WOD

For time (9 min cap):
10-8-6-4-2 Hang Power Snatches (135/95)
100m Sprint

CASH OUT

400m Plate Pinch

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