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Monday Oct 12th WOD

Updated: Oct 11, 2020

ANNOUNCMENTS:

1: It’s that time of year again! Time for new MEF sweatshirts, sweat pants, t shirts etc!!

Follow the link below to place your order! All orders MUST BE IN BY MIDNIGHT SUNDAY OCTOBER 18th.


2: 6 YEAR ANNIVERSARY GYM PARTY!

SATURDAY OCT 17TH AT 3PM AT MAX EFFORT FITNESS

BRING A FAVORITE DISH OR TASTY BEVERAGE! SEE YOU THERE!


Strength: Press

4x4 @ 85% of 1 RM

Super Set

DB Lateral Raises 3x10

DB Front Raise 3x10



Conditioning:

15 min AMRAP

6 Clean and Jerks (155/105) (135/95)95/65)

8 Weighted Sit ups

10 Slam Balls

12 Pull ups



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