Bars and Bikes (3/14/17)

13
Mar

Bars and Bikes (3/14/17)

GROUP CLASS WORKOUT

Warm Up:
40 med ball cleans
10
wide stance inchworms
1 minute plank
10 groiners
Finish with:
20 scorpions
15 PVC pass throughs

Strength: Deadlift (every 1:30)
Welded: 5×4 choose weight
Welded Lean: no strength

MetCon:
Welded:
5 Rounds
5 deadlifts (95#/65#)
5 hang power clean (95#/65#)
5 shoulder to overhead (95#/65#)
10 toes to bar
15/12 calorie bike
adv.: fat bar
*18 minute time cap

Welded Lean:
35 minute AMRAP
500 meter row/ski
8 deadlifts (135#/95#)
12 lateral burpees
16 AbMat sit ups
*Every 100 meters is 1 rep