GROUP WARM-UP
200 Meter run
:30 Ski
10 Air squat with band above knee
10 walking lunge with torso twist
10 high knees
10 butt kicks
10 standing toe touch

METCON
For time of:
1000 Meter run
75 Wall ball RX 20/14; Master55+ 20/10
1000 Meter ski
15 minutes time cap; heats of 7; every 10 minutes

ALTERNATE METCON
600 Meter run
50 Wall ball or sandbag squats
6000 Meter ski
15 minutes time cap; heats of 7; every 10 minutes

MIDLINE
3 Sets of:
100ft Kettlebell front rack carry www.youtube.com/watch?v=P6gEPCu29CQ
:30 Plank

MOBILITY:
3-way hamstring stretch (:30 each leg, each way)
1:00 box stretch
1:00 (each side) couch stretch

HAPPY BIRTHDAY TO CHRISTINA VORCE

& DAX WHITE

CharityWOD – Teams

As of today, we have 21 teams signed up for CharityWOD! We are going to raise at least $1050 for the Special Olympics!

I am looking for a female to partner up with an Rx or scaled male. Reach out if you’d like to participate.