Monday 12.09.13

Our 2nd entry in the holiday handstand photo contest!

The WCFM Holiday Party is THIS SATURDAY!

Bring a friend, bring a dish, AND 

bring a white elephant gift (i.e., an item ALREADY in your home)!

Party starts at 7-ish - come early or come late - at Scott Schultz's home.

REMINDER

Gift certificates are 50% off through 12/31!!

WOD

8 Rounds

3 strict press (90% 1 RM) immediately into 2 push jerk

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8 Rounds

3 box squats (increase weight each round)

3 box jumps (30"/24")

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Dip Pyramid

1-2-3-4-5-6-7-8 dips

3-6-9-12-15-18-21-24 situps