GROUP WARM-UP
3 sets of:
100 meter run 
1 Rope climb

METCON 
For time:
100 meter run
1 Rope climb
200 meter run
2 Rope climbs
300 meter run
3 Rope climbs
400 meter run
4 Rope climbs
500 meter run
5 Rope climbs 

ALTERNATE METCON
For time:
100 meter run/row
5 ring row
200 meter run/row
7 ring row
300 meter run/row
9 ring row
400 meter run/row
11 ring row

MIDLINE
2:00 sandbag hold
30 Abmat sit ups

MOBILITY
1:00 each way 3 way banded hamstring stretch
1:00 each side couch stretch 

HAPPY BIRTHDAY LORI NELSON!

Let’s Luau!

This Thursday, April 25 from 5 PM to 7 PM, Jeremy Schwibner will be posting a fundraising party at Ono Luau. RSVP and your $20 donation gets you a drink and appetizers. Plus, you will be supporting his campaign for Man of the Year for the Leukemia and Lymphoma Society. See details below.