Running & Rowing (7/24/18)

23
Jul

Running & Rowing (7/24/18)

GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 scap pull ups
7 ring rows
20 second side plank
7 single arm kettlebell push press (each arm)

Accessory Work:
3×6-8 dumbbell row
3×12 push ups

MetCon:
Welded:
20 snatches (95#/65#)
400 meter run
15 snatches (115#/75#)
400 meter run
10 snatches (135#/95#)
400 meter run
5 snatches (155#/105#)
scaled: Cleans
18 minute time cap

Welded Lean:
4 Rounds
20 single arm dumbbell clean and jerk (50#/35#)
500 meter row
18 minute time cap