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September 15, 2017

Sneak peak at our new location next to the Decatur Police Dept across from WAND TV on Southside drive from 5-7.  No ALCOHOL.  Woody’s here we come>

Complete 4 rounds for time of:

400 Meter Run

2 Rope Climbs (sub: 20 goblet jump squats 35/25)

10 Jump Boxes (24/20)

20 HR Push Ups

September 14, 2017

30-20-10 reps for time of:
GHD / SL  sit-ups
Toes-to-bars
Wall-ball shots, 20/14-lb. ball to 10′

Strength wod:  Front Squat  85%  3X3