METCON
For time:
400 meter Run
30 Burpees to a target
20 Calorie Ski
5 Rope climbs
400 meter Run
30 Burpees to a target
20 Calorie Bike
5 Rope Climbs
**22 Minute Time Cap

ALTERNATE METCON
400 meter Run
20 Burpees
20 Cal Ski
15 Ring Rows
400 meter Run
20 Burpees
20 calorie bike
15 Ring Rows

MIDLINE
3 Sets of:
100 foot Suitcase Carry
:20 Side Plank + 7 Side Plank Leg Raises (Demo video: youtu.be/ZZkgopVBPMg)

HAPPY BIRTHDAY JACK!

Barbell Class on THURSDAY this week will be cancelled since Liz will in Atlanta for Regionals. 

Gifford Youth Orchestra – Fact 

100% of the graduates from the Orchestra program are either enrolled in or have graduated from college!

Support this incredible organization during our CharityWOD. Make your donations payable to “Gifford Youth Orchestra.”