GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
Dyn: 40 Strict Pull Ups Found:30 Strict/45 Ringrows
Dyn: 60 Push Ups Found: 50 Pushups
Dyn: 20 Heavy Alt. DB Snatches Found: 20 Heavy Alt. DB
Metcon:
Dynamic
Partner WOD
50-40-30-20-10
Bike Row Alt. Cals
Double Unders
25-20-15-10-5
Front Squat 155/105
Power Clean 155/105
Foundational
Partner WOD
50-40-30-20-10
Bike Row Alt. Cals
Singles
30-25-20-15-10
Goblet Squats
KB Swings
Mobility: Pre – Posterior Chain Floss
Post – Super Friend Calf Smash
COMPETITORS CLASS WORKOUT