MONDAY 12/3/18

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Please join us this Saturday at our Selma location for our in house competition, Winter wonder WOD. See HERE for details. Come and compete, volunteer and just hang out! Slots still open!

SKILL
10:00 Practice
Handstand Walking

WORKOUT
3 SETS
50 Double Unders
20 DB Push Press (45/35)|(35/25)
50 Double Unders
:30 HS Hold (wall)
-Rest 1:00-

3 SETS
10/8 Calorie Row
20 Ring Rows
10/8 Calorie Row
10 Bar Muscle-Up
-Rest 1:00-

OPEN GYM BONUS

STRENGTH
10 Sets Every 2:00
3 Power Snatches + 3 Hang Squat Snatch (155/105)

CONDITIONING (85%/tough)
27-21-15-9
Cal Bike
Burpees Over Box

-Rest 5:00-

27-21-15-9
Cal Bike
Kettlebell Swings (70/53)