GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
30 second push up plank
8 goblet squats
8 step ups, each leg (24″/20″, do all one leg first)
Finish with:
60 second pigeon stretch

Skills: Handstand Push Ups & Pistols
10 minutes of practice
Skill WOD:
For Time:
20 alternating pistols
20 handstand push ups
*4 minute time cap

MetCon:
Welded:
For Time:
400 meter run
15 thrusters (115#/75#)
500 meter row
15 thrusters
*11 minute time cap

Welded Lean:
4 Rounds
800 meter run
15 kettlebell thrusters (35#/26#)
15 dual kettlebell Russian swings
30 calorie bike
*40 minute time cap