GROUP CLASS WORKOUT
Warm Up:
3 minute machine
2 minute squat hold
2 Rounds:
15 air squats
10 lunges
5 strict pull ups/10 ring rows
Accessory Work: 12 minutes
4×14 weighted walking lunges
4×14 death march
MetCon:
Welded:
Lurong Benchmark
10 minute AMRAP
15 snatches
20 deadlifts
25 box jump overs
20 hand release push ups
15 thrusters
Open: 115#/75#, 30″/24″
Masters: 95#/65#, 24″/20″
Welded Lean:
30-20-10
front squat (95#/65#)
push ups
toes to bar/ring/knee raises
*18 minute time cap