Wednesday – 170315

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Announcements

  • Ferris Frenzy VII
    • Join us Saturday, March 25th to row your butt off and raise money!
    • All money raised goes to Jillion Potter to support her in her second fight against Synovial Sarcoma.  Learn more about Jill HERE.
    • To learn more about the event and to register a team CLICK HERE.
  • Friday Night Lights 17.4
    • Join us Thursday night at 6pm for the announcement of 17.4 and for our 4th Friday Night Lights this Friday from 5-7pm
    • Feel free to bring food, beer, or whatever else and stick around for the fun, just get your workout in first!
  • Double Under Clinic!!!
    • Saturday, April 15th from 11:15am-noon
    • Cost is $20 and includes a Jump Rope – limited to the first 10 athletes that sign up
    • Whether you’re struggling with Double Unders or wanting to take your skills to the next level, our guest Coach Stephanie Benitez is here to help!
    • Email sol@westmetrocrossfit.com to get signed up

SWOD

Every 90 seconds for 9 minutes (6 sets):
3 Push Press
– increase load as possible

WOD

In teams of 2, alternate movements to complete as many rounds and reps as possible in 20 minutes of:
200m Row or 180m Run
4 Back Squats (275/185)
8 Ring Dips

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