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Tuesday October 13th 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.


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:

12min EMOM

EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat (% is 3% higher or roughly 5-10lbs heavier then last week)



Conditioning:

3 Rounds (15min Cap)

12 Handstand Push Ups or 12 Kneel & Press

30 Barbell Back Rack or Dumbbell Step Ups

(95/65)(75/55)(40/25)

30 Box Jumps (20/18)





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Saturday Feb 24th WOD

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Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

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