Another great week coming to an end with a long weekend to cap it off!  Kudo’s to coach C$ on the American Gladiators warmup today!!

Great job this week SMCFers! Let’s push forward with a chipper variation tomorrow, open gym on Sunday, and a great Hero WOD event on Memorial Day.

Weekend schedule

Sat: 8am Oly class

9am Group WOD

Sun: 10am-noon Open Gym

Mon: Shelly Hero WOD.

Reg at 7:45

athlete briefing at 8:30

kick off at 9am

Conditioning:

400m Run

50 Shoulder to OH 95/65

4 Rope Climbs

400m Run

40 Jumping Back Squats 95/65

3 Rope Climbs

400m Run

30 Hang Cleans 95/65

2 Rope Climbs

400m Run

20 Box Jump Overs 24/20

1 Rope Climb

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