GROUP WARM-UP
2 Rounds of:
:30 Ski
10 Air squats
5 Dumbbell thrusters
5 Beat swings
5 Chest to bar pull ups/ pull ups or ring rows

METCON
21-15-9-6 reps of:
Dumbbell thrusters RX 35/20
Chest to bar pull-ups; Master 55+ pull ups

ALTERNATE METCON
21-15-9 reps of:
Dumbbell thrusters
Bar or ring rows

SKI TEST
For time:
1000 Meter ski

MIDLINE
9 minute EMOM
1 :45 Plank
2 8 V-ups to Tuck-ups
3 15 abmat sit ups

MOBILITY
1 sets of:
2:00 each couch stretch
2:00 each side pigeon stretch

Beer Mile Results 

The Beer Mile was a hit! We had about 20 runners. Vinny won for the men’s

Rx; Wendy for the women. We had lots of spectators and lots of laughs…what a great way to start St. Patrick’s Day!