ANNOUNCEMENTS

• WMCF Run Club – Starts up this Thursday evening @ 6:30pm
  • Join Josh Ribera as he leads you in running and community!

SWOD

Bench Press
5 reps @ 50%
5 reps @ 60%
4 reps @ 70%
6 reps @ 70%
8 reps @ 70%
1 reps @ 80%
3 reps @ 80%
5 reps @ 80%
*Perform 6 Ring Dips or Bench Dips after each set.

WOD

Every 5 minutes for 15 minutes (3 rounds), for times:
20 Chest-to-Bar Pull Ups
15/12 Calorie Row
10 Thrusters (95/65)
5 Bar-facing Burpees