METCON
For time:
60-calorie Bike
20 Chest-to-Bar Pull-ups
1,000 Meter Row
15 Chest-to-Bar Pull-ups
800 Meter Ski
10 Chest-to-Bar Pull-ups
**23 minute Cap

ALTERNATE METCON
For time:
30-calorie Bike
15 Ring/Bar Rows
500 Meter Row
15 Ring/Bar Rows
400 Meter Ski
15 Ring/Bar Rows

MIDLINE
3 sets of:
50 Meter Sandbag Carry (rain plan = 1:00 hold)
:30 Superman hold

CharityWOD Recap 

What a great day we had last Saturday! We started the event with a performance of the National Anthem by three students from the Gifford Youth Orchestra and “Amazing Grace,” by their Choral Director. We also presented them with a check for $2500, although our total raised is now at $3085.00!

Thirty-three teams threw down and, at the end, the winners in each division were:

• Masters: Treat Yosef (Jason Nance and Wendy Shafranski)
• Scaled: DelaCruzin’ for a Brusin’ (Cammy Ioannides and Rob DelaCruz)
• Rx: Make America Gronk Again (Vinnie Burke and Liz Ponto)

We had an equally-good time all afternoon at our anniversary party. It was fantastic hanging out with all of you!