GROUP CLASS WORKOUT

Warm Up:
Coach’s Choice

MetCon:
Welded:
Nutrition Challenge Partner WOD (Retest)
For Time:
100 thrusters (75#/55#)
80/70/60 calorie row
60 toes to bar or 120 knee raises
50 thrusters (95#/65#)
40/35/30 calorie row
30 toes to bar or 60 knee raises
Cash Out: 30 synchronized bar facing burpees
*30 minute time cap

Welded Lean:
50-40-30-20-10
wallballs (20#/14#)
400 meter med. ball run after each set of wall balls
If you cannot run:
50-40-30-20-10
calorie bike
*24 minute time cap