WOD – 140502

General Warm-up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss
Iron Scap

Strength

3 X 5 Bench Press

“Pick Your Own Poison”

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts.  You may not create your own WOD.  This is an excellent time to test benchmarks.

Announcements

ABC MapHappy Hour – Join us tonight at Arvada Beer Company around 7pm for someadult beverages and time with your fellow WMCFers.  Arvada Beer Co is located at the corner of Grandview and Olde Wadsworth in Olde Town Arvada.
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Join the Schoolyard Showdown for a fun throwback workoutSchoolyard Showdown – Show your support at the Schoolyard Showndown for your fellow athletes this Saturday at Defy! CrossFit.  Nate, Chris, Raydan, and Jax will be representing us at this awesome event.  Let’s get a big crew out and show how WMCF does community!
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