GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.4 13 minute AMRAP 55 deadlifts (225#/155) 55 wall-ball shots (20#/14#, 10’/9′) 55 calorie row 55 handstand push-ups scaled: (135#/95#, 9′ both) Welded Lean: 15 minute AMRAP 10 wall balls (20#/14#) 10 box jumps (24″/20″) 10 calorie machineRead More

By: Trent Soares Prevention Techniques 1) Short Sets As we have seen in week 2 of the Welded Open, 16 toes to bar and 16 bar muscle ups scream time under tension. Breaking these guys up in to short sets limit the chances to tear by releasing the friction. It also helps with muscle fatigue....Read More