14 minute AMRAPs (8/28/18)

GROUP CLASS WORKOUT

Warm Up:
4 Rounds
150 meter row
10 goblet tall kneeling to standing
10 kettlebell row (each side)

Accessory Work:
12 minute EMOM
1. 8 front foot elevated dual kettlebell front rack lunges
2. 8-10 tempo ring rows
3. 30 second side plank (each side)

MetCon:
Welded:
14 minute AMRAP
30 wall balls (20#/14#)
15 burpee box jump overs (24″/20″)

Welded Lean:
14 min AMRAP
15 dumbbell push press (50#/35#)
30 double unders or 60 singles
10 dumbbell front squats (50#/35#)
30 double unders or 60 singles

(Featured Image: Jeramie Lu Photography)