GROUP WARM-UP
2 Rounds –
100 Meter run
:30 Bike erg
5 Pull-ups
5 Push-ups
10 Air squats

METCON
For time:
800 Meter run
5 rounds of Cindy
2000 Meter bike erg
5 rounds of Cindy
800 Meter run
26 minutes time cap; heats of 7 every 10 minutes
(1 round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air squats)

ALTERNATE METCON
For time:
400 Meter run or row
5 rounds of modified Cindy
1200 Meter bike erg
5 rounds of modified Cindy
400 Meter run
26 minutes time cap; heats of 7 every 10 minutes
(1 round of modified Cindy + 5 ring rows + 7 Push ups or push ups to a box + 10 Air squats)

MOBILITY
1 set of:
2:00 each side couch stretch
2:00 each side pigeon stretch
1:00 banded hamstring stretch

CharityWOD Standards

We will be announcing the charity tomorrow and opening up registration. Here are the standards for the partner workout:

• Rx: clean & jerk 115/75
• Masters (partners have a combined age of 80): clean & jerk

  95/65

• Scaled: clean & jerk 75/55
  All divisions will use machines and do burpees (Rx burpees will be Open standards, i.e. no craving up or down)! 

Still need a partner? Email Wendy (contact@verostrength.com) and we will hook you up with someone.