In observation of Christmas we will be offering two classes at both locations today, regular class schedule will resume Tuesday.

Midtown: 10AM & 11AM
South: Noon & 1PM

GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength:
No strength

MetCon:
Welded & Welded Lean:
“12 Days of Christmas”
1 power clean (155#/105#)
2 shoulder to overhead (155#/105#)
3 front squats (155#/105#)
4 box jumps (24″/20″)
5 pull ups
6 burpees
7 kettle bell swings (53#/35#)
8 lunges (each leg)
9 wall balls (20#/24#, 10’/9′)
10 calorie row
11 toes to bar
12 deadlifts (205#/135#)

*MetCon works just like the song “12 Days of Christmas,” the WOD begins with:
1 power clean
then
2 shoulder to overhead
1 powerclean
then
3 front squats
2 shoulder to overhead
1 power clean
then
4 box jumps
3 front squats
2 shoulder to overhead
1 power clean
continue through this pattern until you complete the last round which begins with 12 deadlifts all the way up to 1 power clean.