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
