12.08.2013

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
--
8 Rounds
3 box squats (increase weight each round)
3 box jumps (30"/24")
--
Dip Pyramid
1-2-3-4-5-6-7-8 dips
3-6-9-12-15-18-21-24 situps

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103 Ford Ave., Suite 1 | Muscatine, IA | 52761
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