GROUP WARM-UP
2 Rounds
:30 Air bike
5 Hang power snatch – empty bar
5 Push press – empty bar

METCON
Complete as many rounds as possible in 11 minutes of:
30 Power snatch RX 115/80 Intermediate 105/75 Master 55+ 95/55
40 Shoulder to overhead RX 115/80 Intermediate 105/75 Master 55+95/55
60/50 Calories erg bike
Heats of 7

ALTERNATE METCON
Complete as many rounds as possible in 11 minutes of:
20 Hang power snatch or hang power clean
30 Push press
40 Calories erg bike

MAX EFFORT WALL BALL TEST
1 set of unbroken
Wall ball RX+30/20; RX20/14; Master 55+20/10

MIDLINE
3 sets of:
50ft Suitcase carry
:20 each side plank left then right

CharityWOD – Teams 

Have you partnered up with someone for CharityWOD? If you need a partner,

email Wendy contact@verostrength.com and we will find you one!