Workout And Words For May 15th – Farewell to Mark and Susan

One of the many benefits of Welded is the community that is built by individuals who come from many different and diverse backgrounds.   The bonds created through fitness can last a lifetime and bring people together who otherwise might have never spoken to each other.   The only downfall to having such a great community is saying goodbye to the people who have created the relationship with.

Today we will be saying goodbye to Mark and Susan, a married couple who came to Double Edge with doubt and fear in their minds but are now leaving with a few more friends and a year full of memories.   To show their appreciation to the community at Double Edge they are generously bringing pizza and beers at 4:30 to celebrate their time here!  Anyone who who like to bid Mark and Susan a farewell is welcomed to join us to reminisce about their time here and wish them good luck in their future endeavors!


“Good friends are hard to find, harder to leave, and impossible to forget”






Warm Up:

25 air squats, 20 situps, 15 plank to pushup

1 min plank, 15 plank to pushup, 20 situps, 25 air squats



30 Reverse Grip Pull Ups

100 Banded Face Pulls

40 Total Weighted Step Ups




21 Min Partner WOD

P1. 200m Run

P2. 3 PSnatches or PCleans 115/75

3 OHS or FS 115/75

6 Lateral Burpees

6 C2B Pullups


Welded Lean

21 Min Partner WOD

P1. 200m Run

P2. 3 Man Makers 35/20

6 Burpee Box Jumps 24/20

12 Ab Mat Situps


Pre – Banded Heel Cord (pg. 385)

Post – Anterior Shin Smash