GROUP WARM-UP
2 Rounds
:30 Ski
5 Hinge/stiff leg deadlift with empty bar
5 Kettlebell swings
5 Push-ups

METCON
Complete as many rounds as possible in 10 minutes of:
7 Kettlebell swings RX 55/35
10 Push-ups
15/13 Calories Ski
Heats of 7

ALTERNATE METCON
Complete as many rounds as possible in 10 minutes of:
7 Russian kettlebell swings
10 Push ups on a box
13 Calories Ski

MIDLINE
12 minute EMOM
1 – :30 Plank
2 – :30 Hollow hold
3 – 5 V-ups to Tuck-ups
4 – 10 abmat sit ups

CharityWOD

Deadline for nominations for CharityWOD are this Saturday. Send information to mikaela@verostrength.com and we will announce the benefitting charity by April 4.

Once we decide on a charity, registration will open. For the first year, we will also be offering shirts via pre-order only. You can order one on the team registration form. See below for the shirt design.

Nerd Nite is tonight, 6 PM at Sean Ryan Pub. The theme is “green” and we’ve got an Irish accent coach, a medical marijuana doctor and more!