09.18.2013 [wednesday]

Competition in Bay City at Survival Fitness this Sunday! If you are interested in going, meet at CFW at 11amon Sunday and you can carpool with us! :) Event starts at 1pm!! Come show your support!
Skills:  10 banded squats w/ :05 pause
         4 Rounds:
         3 DL
         3 HPC
         3 SJ (split jerk)
WOD:  4 RFT:
      10 Box Jumps 24/20"
       8 Grass Hoppers
       6 Shoot Throughs
       4 Burpees
       2 Wall Walks
Strength:  1.) Deadlift 3-3-3-3-3 (@90%) E3M
           2.) Split Jerk 3-3-3-3-3 (@90%) E3M

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