Wednesday – 180829

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ANNOUNCEMENTS

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 minute on the minute for 15 minutes (5 sets each), complete:
Station 1 – Wall Climb x 2-3 reps
Station 2 – Hanging Tuck Hold x 30 seconds (accumulated)
Station 3 – Superman Rock or Hold x 30 seconds (accumulated)

WOD

3 rounds for time of (15 min cap):
50 Double Unders
35 Wall Ball Shots (20/14)
20 Hand-release Push Ups

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