GROUP WARM-UP
2 Rounds
5 Hinge (stiff leg deadlift) with empty bar
5 Handstand push-ups
5 Beat swings
5 Chest to bar pull-ups / pull-ups

METCON
21-15-9-6
Deadlift RX 225/155; Master 55+ 185/125
Handstand push-ups (dumbbell push press)
Chest-to-bar pull-ups Master 55+ pull ups
13-minute time cap

ALTERNATE METCON
21-15-9-6
Kettlebell swing
Dumbbell push press
Ring or bar rows

MIDLINE
12 minute EMOM
1 :30 Plank
2 6 V-ups to Tuck-ups
3 12 abmat sit-ups

MOBILITY
3 sets of:
10 cat cows
1:00 box stretch
2:00 frog stretch

CharityWOD – The Charity

Have you nominated your favorite cause for this year’s event? Each year, we pick one charity to receive all proceeds of CharityWOD.

In the selection process, we give priority to charities that have a local

reach and/or are smaller (so they could really use the funding.) In the past, we’ve selected:

• Operation 300 (based in Stuart, sends kids of those who lost their lives in combat to camp and supports the widows, too)
• I AM ADAPTIVE (based in St. Lucie, strives for acceptance in athletics to those with physical limitations)
• Gifford Youth Orchestra (based in Vero Beach, provides string instruments and lessons to at-risk kids; 100% of their participants have gone to college)

To nominated, email mikaela@verostrength.com and ask for a nomination form. Deadline is April

1.

After we announce the selected charity, we will open registration for teams!