GROUP WARM-UP
2 Rounds of:
:30 Row
5 Beat swings on bar or rings
5 Pull-ups / 2 ring muscle-ups
5 Front squats
5 Thrusters

METCON/TEST
For time:
10/6 Ring muscle ups (Intermediate/Master55+ 20 Pull-ups)
25 Thrusters 95/65
1000 Meter row
25 Thrusters 95/65
10/6 Ring muscle-ups (Intermediate/Master 20 Pull-ups)
Heats of 10 every 10 minutes

ALTERNATE METCON
10 Bar or ring rows
20 sandbag squats
800 Meter row
20 sandbag squats
10 Bar or ring rows

STRENGTH/POWER
3 sets of:
50 Meter sled push 200/120
7 D-ball or sandbag ground to over shoulder 100/75
100-Foot farmer’s carry
Rest as needed between sets

HAPPY BIRTHDAY TO COACH COLIN! 

Sweat Class Today
Join Jill at 10 AM and try out Sweat! It’s free your first time. Bring friends!

Good Luck to Carla and Christina as they team up today for the War on Wall Street in Orlando!