GROUP CLASS WORKOUT
Warm Up:
3 minute machine
60 second hip capsule
20 PVC pass throughs
15 PVC good mornings
20 scorpions
Welded:
3 Rounds:
8 thrusters
4 pullups/8 ringrows
8 hang power snatch
Welded Lean:
3 Rounds:
15 sit ups
30 single unders/30 double unders
MetCon:
Welded:
“Franabel”
21-15-9
thrusters (95#/65#)
pull ups
10-10-10
power snatches
adv.: 135#/85#
*16 minute time cap
Welded Lean:
“Annie”
50-40-30-20-10
double unders
sit ups
scaled: 30-25-20-15-10 double unders or 2x singles + 5 burpees (each round)