GROUP CLASS WORKOUT
Warm Up:
Shoulder Mobilization
2 Rounds
10 single arm kettle bell press
5 pull ups/10 ring rows
15 kettle bell swings
Skill WOD: 12 minute EMOM
odd: hand stand push ups/variations (4-8 reps)
even: pull ups (5-10 reps) adv.: 3 bar muscle ups
MetCon:
Welded:
9-15-21
power snatch (95#/65#)
lateral burpees
adv.: 135#/95#
*10 minute time cap
Welded Lean:
3 Rounds
15 dumbbell shoulder to overhead (35#/20#, each side)
1 mile bike
30 walking lunges
*15 minute time cap