12.06.2013

Saturday 12.07.13

A partial look at the Turkey Day crowd
Kelli's Card Making Party is TOMORROW!

NEXT SATURDAY is WCFM's HOLIDAY PARTY!
7 PM at Scott Schultz's house.
Bring a dish. Bring a friend.
We are also collecting donations for the local domestic violence shelter.
Needs include clothing for women, infants, and children, toiletries, and toys.

Saturday is choose your own WOD day.
Pick one from the choices below or come in with your own ideas.
As always, chase your weakness and work on the things that need improvement!

WOD Choices
#1
5 rounds for time of:
10 Kettlebell clean and jerks (53/35)
3 Muscle-ups*
1 MU = 3 chest-to-bar pullups + 3 dips
--
#2
5 Rounds
20 GHD situps
3 legless rope climbs (scaled: 5 rope climbs with legs)
--
#3
"Jackie"
Row 1000 m
50 thrusters (45#)
30 pullups
*Choose to do this 1, 2, or 3 times around
--
#4
"Willy" 
3 rounds for time of: 
Run 800 meters (to Jill Dr. and back)
5 Front squat (225/165)
Run 200 meters (corner to O'Reilly sign in parking lot)
11 Chest to bar pull-ups 
Run 400 meters (to last evergreen behind building on Ford Ave and back)
12 Kettlebell swings (70/53)

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