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March 19, 2018

18
Mar

March 19, 2018

GROUP WARM-UP
2 Rounds 
:30 Air bike/ski
5 Box jumps
5 Burpees 
5 kettlebell swings

METCON
3 rounds of:
12/10 Calories air bike 
5 Burpee box jump overs 24/20 
8 Dumbbell Snatch 50/35 Master 55+ 35/20
*directly into or at 8 minutes 
21-15-9 reps of:
Kettlebell swings 55/35
Ski calories
*Heats of 7 every 8 minutes 
*16 Minute time cap

ALTERNATE METCON
3 rounds of:
10 Calories air bike 
5 Burpee 
8 Dumbbell Snatch 
*directly into or at 8 minutes 
18-12-9 reps of:
Russian kettlebell swings
Ski (calories)

MOBILITY
1 sets of: 
1:00 each side twisted cross
1:00 box stretch

Beer Mile Results
Nineteen people took the challenge. In the end, the division winners were:

RX:
Jason Nance 7:38
Wendy Shafranski 9:11

Lightweight:
Kristin Upwood 12:04

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