GROUP WARM-UP
5 Single Arm Dumbbell Front Rack Squats each Arm
7 Burpees
5 Step-Ups each Leg
10 Scapular Pull-ups
5 Single Arm Dumbbell Push Press each Arm
7 Burpee Box Jumps
10 Swings to Knees up
5 Single Arm Dumbbell Thrusters each Arm
7 Burpee Box Jump Overs
10 Toes-To-Bar

METCON
4 Rounds for time of:
10 Dumbbell Single Arm Dumbbell Thrusters (5 Each Arm Mandatory) RX 50/35
12 Burpee Box Jump Overs
14 Toes-to-Bar

ALTERNATE METCON
4 Rounds for time of:
10 Wall Balls
12 Burpees
12 Step-ups (6 each leg)
14 Abmat Sit-ups

MOBILITY-
1 Set each side of:
1:30 Couch Stretch
1:00 Pigeon Stretch
2:00 Frog Stretch

HAPPY BIRTHDAY JOANNE DUNCANSON & MICHELLE STERN!

War on Wall Street – Good Luck!

Best of luck to two teams who are competing in The War on Wall Street in downtown Orlando today.

One team consists of: Andy Metcalf, Nanda Harrelson, Matt Harrelson and Molly Metcalf

Our other team consists of Bill Westrom, Frank Delacruz, Kristin Upwood and Chelsea Fidgeon.

Have fun and go get ’em!

More information on the event can be found here: http://thewaronwallst.com