GROUP CLASS WORKOUT
Warm Up:
8 minute AMRAP
5 or 15 double unders/30 singles
20 banded good mornings
10 single arm kettlebell high pulls (1 second pause at top)
10 single arm kettlebell presses (5 second pause at top)
Strength: Power Snatch (every 1:30)
7×3 (3 second concentric)
MetCon:
Welded:
Partner WOD
For Time:
21-15-9
hang squat clean (115#/75#)
handstand push ups
9-15-21
calorie ski
chest to bar pull ups
12 minute time cap
Welded Lean:
For Time:
100/80 calorie bike
80 walking lunges
80/70 calorie bike
80 seated dumbbell press (light: 5-15#)
70/60 calorie bike
35 minute time cap