GROUP CLASS WORKOUT
Warm Up:
4 Rounds
8 goblet squats
10 leg swings (each side)
12 ring rows
MetCon:
Welded Rx:
Test: “The Ladder”
4 Rounds
10 Thrusters (95#/65#)
12 Pull Ups
Round 2: 135#/95#
Round 3: 165#/115#
Round 4: 185#/125#
14 Minute Time Cap
Lean:
10 Rounds
500 Meter Row
10 Burpees
Welded Athlete: Sub 10 Burpees for 5 Lateral Burpees + 3 Squat Cleans (185#/125#)
Every 2 Rounds:
Men: Add 20#
Women: Add 10#
35 Minute Time Cap