GROUP WARM-UP
2 Rounds of:
:30 Ski
5 Hang power cleans
5 Shoulder-to-overhead
5 Ab Wheel roll-outs + 5 Ab wheel shoulder stretches
5 Toes-to-bar

METCON/TEST
For time:
15-Calorie ski
5 Clean & jerk RX 135/95; Intermediate 95/65; Master 55+ 95/55
15 Toes-to-bar

20-Calorie ski
10 Clean & jerk RX 155/105; Intermediate 115/75; Master 55+ 105/65
20 Toes-to-bar

30-Calorie ski
15 Clean & jerk RX 185/125; Intermediate 135/95; Master 55+ 115/75
30 Toes-to-bar
15 minute time cap

ALTERNATE METCON
For time:
15-Calorie ski
5 Hang clean & push press
15 Abmat sit-ups

20-Calorie ski
10 Hang clean & push press
20 Abmat sit-ups

30-Calorie ski
15 Hang clean & push press
30 Abmat sit-ups
15 minute time cap

MOBILITY
1:00 box stretch
1:00 frog stretch
:30 (each leg, each direction) 3 – way hamstring stretch

Then…PIMP MY GYM!

Food, challenges, workouts, smack talk… You can still join in!

Bring: something to grill, BYOB (we will have a keg and water), a lawn chair, a date/friend and your party pants!

Here’s the quick schedule:
11 AM: We brief the AMRAP and start heats
Noonish: start grillin’
1 PM: Picnic relay
2 PM: Raffle
3 PM: Tug-o-war and start to wrap things up.

All day: challenge stations

You aren’t obligated to work out…you may participate in any/all or just

come hang out. We’ve got a nice, big group registered and we are going to

have some fun!