Thursday – 180913

ANNOUNCEMENTS

WMCF Field Day

  • Saturday, September 29th @ 1pm
  • Teams of 2 (MM, FF, MF)
  • $30/team
  • REGISTER HERE!
  • If you would like an event shirt please be sure to order one on the back board!

SWOD

5 sets of:
Deadlift x 5 reps @ 65%
Jefferson Curl x 5 reps @ 5050
Flutter Kicks x 45 seconds

WOD

Complete as many reps as possible in 12 minutes of:
3-6-9-12-etc..
Hang Squat Clean (135/95)
Lateral Burpees over the bar

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