Strength Endurance or CF Lean Partner WOD (9/28/17)

27
Sep

Strength Endurance or CF Lean Partner WOD (9/28/17)

GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
30 air squats
20 leg swings
20 scorpions
1 minute hip capsule stretch

MetCon:
Welded:
5 Rounds
5 deadlifts (315#/205#, do not exceed 85%of 1 rep max)
20 wall balls (20#/14#, 10’/9′)
30/25 bike or row
2 minute rest after each round
*40 minute time cap

Welded Lean:
Partner WOD
150/120 calorie ski
50 dumbbell thrusters (50#/35#)
100 pull ups
50 dumbbell power cleans (50#/35#)
150/120 calorie ski
*40 minute time cap