We'll only be having a 9am WOD on Friday so you guys can get in, out, and onto your shopping. Also, join us for the Post-Nutrition Challenge Dinner! We'll be going to Bear's BBQ in Windsor at 6pm on Friday night. Everyone is invited!!

Partner WOD
50-40-30-20-10
Box Jump Overs 24/20
Push Press 95/65
Deadlifts 135/95
Pull-ups

 

Optional Strength and Comp HW

Front Squat
4x2 Across starting at 80% of 1RM Front Squat
5-10lb increase each week

3 Rounds (Not for time)
8 Pendlay row (moderate weight)
5 Push Press with 5 second hold at top (moderate weight)

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