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