“Hold on” to this Welded WOD! (11/9)

Group Class Workout

Warm Up:  

1 min plank

3 rounds: 10 pushups, 15 Russian kettlebell swings, 20 banded good mornings
Finish with: 4 inchworms, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings

 

 

Strength: Deadlift (every 2 minutes)

Welded: 6×3, rising
Lean: 6×5, choose weight

 

 

MetCon:

Welded:

4 Rounds

10 thrusters (95#/65#)

10 toes to bar

Scaled: 10 toes to ring/15 knee raises

*8 minute time cap

 

Welded Lean:

4 Rounds

10 front squats (75#/55#)

10 pull ups/15 ring rows

10 burpees

*12 minute time cap

 

 

Mobility of the Day:  Couch Stretch (pg.331) 2-3 minutes each side.

Do it! Your body will thank you. Improves: Squat position, hip and lower back pain.