Thursday – 180906

ANNOUNCEMENTS

WMCF Field Day

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

SWOD

5 sets of:
Bench Press x 6 reps @ 65%
Half-kneeling Bottoms Up KB Press x 5 reps/arm @2020
Band Pull Aparts x 10 reps

WOD

Complete as many reps as possible in 9 minutes of:
3-6-9-12-15-18-etc…
KB Swings (70/55)
Ring Dips

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