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#3136- WOD and Wine

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Wednesday 10/3/18

Ladies Night

Ladies, don’t forget to come to WOD and Wine on Friday! 6pm at the gym and then heading to Erin’s after for food and drinks. Make sure to RSVP on Facebook with what you are bringing!


CompTrain Benchmark: “Death Race” WOD

This is coming at you today!

 


Core WOD

40 Hanging Knee Raises
15 second L Sit (or variation)
30 Hanging Knee Raises
15 second L Sit
20 Hanging Knee Raises
15 second L Sit
10 Hanging Knee Raises
15 second L Sit


WOD

“Death Race”

5 Rounds
15/10 Assault Bike
10 Burpees

*This workout will be performed in heats of 3 athletes.
*There is a 9:00 time cap
* Class will cheer on folks while they wait for their heat