GROUP WARM-UP
2 Rounds
:30 Row
5 Hang squat clean, empty bar
:30 Bike erg
10 Air squat
5 Wall balls

METCON
“The Bad Mamma Jamma” – a farewell workout to Carla, featuring some of her favorite movements.
3 Rounds for time of:
500 Meter row
7 Squat cleans RX 185/125; Intermediate 145/100; Master 55+ 135/80
Go directly into:
1000 Meter bike erg
60 Wall balls Rx 30/20; Intermediate 20/14; Master 55+ 20/12
17 minutes time cap; heats of 7 every 10 minutes

ALTERNATE METCON
3 Rounds
400 Meter row
7 Front squats or hang squat clean
Go directly into
1000 Meter bike erg
40 Wall ball

MIDLINE & GRIP STRENGTH
2 sets of:
100ft Farmers carry
100ft Sandbag carry

MOBILITY
1 sets of:
1:00 each dragon stretch
1:00 each side pigeon stretch

Goodbye Carla!

Today’s workout is dedicated to Carla, who is moving back home to Orlando. She’s become a good friend to so many at the gym and served as an inspiration to even more. We will miss this woman!