WEDNESDAY 12/5/18

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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 Rope Climb Review

WORKOUT
FOR TIME
400m Run
40 G2OH 25/15
20 Burpees
400m Run
10 Rope Climbs
400m Run
20 Burpees
40 G2OH 25/15
400m Run

(20 Min Time Cap)

CORE FINISHER
Accumulate 5:00 in any Plank position

OPEN GYM BONUS

CONDITIONING
10 Sets (85%/tough)
:30 on/ :30 off
BIke
Row
Ski (or burpees)

STRENGTH
Deadlifts
10-10-10-10-10; 70-75%;
Superset with 10 High Box Jumps (30/24) rest 2:00 between sets