GROUP WARM-UP
:30 Ski
100 Meter run
:30 Row
5 Burpee box jump over
:30 Air bike
7 Wall ball

METCON
For time:
3 rounds
15/13 Calories ski
150 Meter run

directly into

3 rounds
15/13 Calories row
15 Burpee box jump over

directly into

3 rounds
15/13 Calories air bike
15 Wall ball 20/14
Heats of 7 every 10 minutes
22 Minute time cap

ALTERNATE WORKOUT
For time:
3 rounds
10 Calories ski
100 Meter run

directly into

3 rounds
10 Calories row
10 Burpees

directly into

3 rounds
10 Calories air bike
10 Wall ball 20/14

MIDLINE
3 sets of:
7 D-ball or sandbag ground to over shoulder 100/75
5 each side kettlebell turkish sit up
:30 Plank

HAPPY BIRTHDAY TO KEITH BAKER! 

Goals 

I am happy to report that tons of the 2017 goals on our board have been crossed off! This is just a reminder that there is still time. If it looks

like your set goal is not quite attainable, then I challenge you to set a

smaller one. Work on it for the next 6 weeks and you may just surprise yourself. Need help setting a goal or coming up with a plan? Any of our coaches would be happy to talk it through with you.

PS: 11 days to the end of year party – 7 PM, December 2 at Orchid Island Brewery!