GROUP WARM-UP
AMRAP in 6 minutes of:
:30 Bike erg
:30 Ski
10 Beat swings
10 Pull ups
10 Toes to bar
10 shoulder-to-overhead (empty bar on first set; slowly add weight)

METCON
5 Rounds of:
7 Pull-ups
10 Shoulder to overhead RX 115/80; Master55+ 105/65
20/17 Calories bike erg
Go directly into: (or @ 10 minutes move onto)
5 Rounds of:
15/13 Calories ski
10 Toes-to-bar
8 Push-ups
20 minutes time cap; heats of 7; every 10 minutes

ALTERNATE METCON
5 Rounds of:
5 Bar or ring rows
7 Push press
15 Calories bike erg
Go directly into: (or @ 10 minutes move onto)
5 Rounds of:
10 Calories ski
8 Abmat sit ups
6 Push-ups on a box or bar

MIDLINE
3 Sets of:
50ft Dual dumbbell overhead carry www.youtube.com/watch?v=6PTK_OcwHPY
12 Wall dead bug www.youtube.com/watch?v=QN-RFnJQt3c
:20 Hollow hold

2018 CharityWOD Workout

The moment you’re all been waiting for: the announcement of the CharityWOD workout! This year, we were looking to make the workout accessible and fun, using lots of cardio equipment and throwing in some strategy with the buy-in and communication/teamwork with the synchro burpees.

Buy in:
3:00 max calories row

Directly into;

2 Rounds of:
20 Clean & Jerk RX 115/75; Masters 95/65;  Scaled 75/55
40 Calories bike erg

Directly into;

2 Rounds of:
25 synchronized burpees to a plate (both team members must be standing on their plates at the same time) 
50 Calories ski

*Split work any way, one team member works at a time.
*For each calorie achieved on the row buy-in, one second will be deducted

from the team’s final time.
*18-minute total time cap, including the buy-in. 

The deadline for EVERYTHING – registration, donation, team name – is due THIS FRIDAY. We will create heats over the weekend and post next week.