GROUP WARM-UP
2 rounds of:
:30 Air bike
:30 Row
:30 Ski
100 Meter run
5 hang squat clean (empty bar)
5 Front squat
5 Shoulder to overhead

METCON TEST
For time:
1000 Meter row
directly into,
3 rounds
15/12 Calories air bike
5 Squat clean & Jerk RX 185/125; Intermediate 135/95; Master55+ 115/65
directly into,
1000 Meter ski
directly into,
3 Rounds
500 Meter bike erg
14 Toes to bar
directly into,
1000 Meter run
36 minute time cap; heats of 7 every 10 minutes

ALTERNATE METCON
For time:
500 m row
directly into,
3 rounds
10-calorie bike
5 hang clean + push press
directly into,
500 m ski
directly into,
3 rounds
500 m bike erg
14 sit-ups
directly into
400 m run

HAPPY BIRTHDAY TO JOHN SCHWARTZ!

REMINDER: deadline to sign up for our dodgeball tournament is today!