10.20.2015

Wednesday 10.21.15

Shadow stands. 
Our 2nd Annual WCFM Calendar Photo Shoot is coming up this Saturday, October 24th from 12:30 to 2:30 PM. Our theme this year is the 10 Domains of Fitness.

Please confirm your spot in the calendar by signing up on the front bulletin board at the box 
and paying $25 by 7:30 PM on Friday, October 23rd. 

The dress code for the photo shoot is your favorite WOD clothing and everyone has the same call time of 12:30 PM. There will be opportunities for individual and group photos.

WOD
Each station is 9 minutes in duration.
Station #1:
3 Rounds
Row 30 calories
Rest 2 minutes between rounds
--
Station #2:
9 Rounds of EMOM
2 Power Snatch (increase weight)
--
Station #3:
1-2-3-4-5-4-3-2-1
Strict Pullups with 8 weighted step-ups in between rounds

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