WOD
Four rounds for time of:
Run 400 meters
50 Air Squats
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Mike gets his pukie patch!

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MONDAY, WEDNESDAY AND FRIDAY. 6AM, 9AM-12PM AND 4PM-7PM.
CLOSED TUESDAY AND THURSDAY.
NORMAL HOURS SATURDAY AND SUNDAY.
THANK YOU,
COACH A

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11am HQ WOD
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
12pm CFC WOD
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Effort is everything!

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