Monday Oct 12th WOD

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.

https://chriscampdesigns.com/product-category/max-effort/?fbclid=IwAR13prHpNB1G6LYlzH_sjFe7ILCKCeVRZ

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