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Saturday WOD & Weightlifting (12/14/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
For Time:
50 Heavy KB Swings
100 Burpees
200 Air Squats
300 Cal Row or Bike

OR

2 Rounds
25 Heavy KB Swings
50 Burpees
100 Air Squats
150 Cal Row or Bike
40 Minute Time Cap

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
Snatch Pull + Hang Squat Snatch (every 1:30)
10 Sets (Choose weight)

Snatch Push Press
5×5 (Choose weight)

Bent Over Snatch Rows
3×15