Friday, Dec. 7, 2018

Kristy Copperfield photo

FRIDAY OPEN GYM SCHEDULE UPDATE: Open gym will close at 11:30 a.m. today, Dec. 7. Thank you for planning accordingly!

120718 WOD

A. Group warmup

B. Deadlift – month 3 / week 2

Every 2:00

40% x 5

50% x 5

60% x 3

Every 2:30

Working sets:

70% x 3

80% x 3

90% x 3+

C. For time:

50 calories on rower

40 box jumps (24/20)

30 toes-to-bar

20 ring dips

10 tire flips (RX men – large tire / RX women – short but largest circumference tire)

Heats can stagger start by half of class moving up list or at any exercise that’s open. Possibly group by people using same tire and plan to begin at different spots.