GROUP WARM-UP
2 sets of:
150m run
5 front squats
5 strict press
:30 ski
10 air squats-10 wall balls
METCON
8 minute AMRAP
150m run
1 Bear complex Rx 155/105; M55+115/75
bear complex = power clean + front squat + push press + back squat + push press
Rest 6 minutes
8 minute AMRAP
10/9 calorie ski
10 wall balls 20/14
ALTERNATE METCON
8 minute AMRAP
150m run
3 front squats
3 shoulder to overheads
Rest 6 minutes
8 minute AMRAP
8 calorie ski
8 wall balls
MIDLINE
3 sets of:
25 Abmat sit ups
1:00 plank
MOBILITY
1:00 each side couch stretch
1:00 each side pigeon stretch
1:00 each side dragon stretch
2:00 frog stretch
HAPPY BIRTHDAY JASON WHITE!
November Gym Anniversaries
Happy gymversary to…
Eight Years
Rachelle Dermody
Four Years
Joy Brann
Three Years
Andy Metcalf
Paul Hamilton
Alli Lenk
Two Years
Rachel Holcomb
Flynn Fidgeon
Jeana Dockham
One Year
Kandace Trodglen
Randall Patterson