TUESDAY 12/4/18

IMG_2056.JPG

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!

STRENGTH
AGAINST A 15:00 CLOCK
Build to a Hang Squat Clean

WORKOUT
EMOM x 12 MINUTES
Minute 1 - 24 Air Squats
Minute 2 - 16 Wall Balls (20/14)
Minute 3 - 8 Hang Squat Clean (95/65)|(75/55)

COOL DOWN
5:00 Slow Pedal or Foam Roll Smash

OPEN GYM BONUS

CONDITIONING
5 ROUNDS (80%/sustain)
800m Run
50 Weighted Double Unders (or 74 reg DU)
600/450m Row

GYMNASTICS (80%/sustain)
3-5 Sets
3-7 U/B MU
1:00 Recovery Row/Ski
-Rest 1:30-

3-5 Sets
20 HSPU
1:00 Recovery Row/Ski
-Rest 1:30-