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Hammer Curls & Pull Ups (9/27/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 No Push Up Burpees
15 Bent Hollow Rocks
20 Plank Shoulder Taps

Accessory Work: 4 Rounds
Build: 15 Hammer Curls + 4×8-12 Ring Row (Lat Focus)
Welded: 15 Hammer Curls + 4×8-10 Strict Pull Ups
Warrior
: 15 Hammer Curls + 6-8  Strict C2B Pull Ups

MetCon:
Build:
2 Rounds
400m Run
15 Power Cleans (95#/65#)
25 Box Jumps/Step Ups
15 Push Press (95#/65#)
15 Minute Time Cap

Welded:
2 Rounds
400m Run
8 Squat Cleans (165#/115#)
25 Box Jumps (24”/20”)
8 Push Jerk (165#/115#)
15 Minute Time Cap

Warrior:
2 Rounds
400m Run
8 Squat Cleans (205#/135#)
25 Box Jumps (24”/20”)
8 Push Jerks (205#/135#)
15 Minute Time Cap