Reminder this Saturday at noon is the last Swimming class for 2016. Head out to the Merfish Center for a great class with Coach Jarrod!

Conditioning/Skill
5 rounds, rest :90
10x10m shuttle run
5-10 pullups (advanced chest to bar)

WOD
3 Rounds, each for time of
24/18 Cal Bike
12 Slam Balls 50/30
3 Rope Climbs
Rest 2:00

Accessory
4 sets
1 Heavy Slam ball clean + bear hug carry for the length of gym