Tuesday 06.18.13

Workin' hard, or hardly workin'?

There is a Groupon available for online registration for the Color Me Rad 5K in Quad Cities on August 24. We have a team of WCFM Warriors running together under the team name "You Go Glenn Coco." Buy the Groupon by Wednesday, use by 07/19, and save 50% off registration!

If you are interested in participating in a CrossFit competition on Saturday, July 13th, see the front bulletin board for details and put your name on the sign-up sheet. The competition requires co-ed teams of two.

WOD

Strength:

4 Rounds

(use same load for all lifts)

3 strict overhead press

3 push press

4 push jerk

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20 back squat (225/155)

30 double unders

40 toes to bar

50 back extensions

60 KB swings (53/35)