GROUP CLASS WORKOUT
Warm Up:
3 min machine, 20 air squats, 15 PVC PT
20 leg swings each, 15 PVC GM,
Strength:
80 Weighted Lunges @40/25
35 Oblique V-ups Each side
Metcon:
Welded
Alternating Partner WOD
20 Min AMRAP
10 Wall Balls 20/14
3 Power Snatches 95/65
1 MU (Advanced only)
After 10 rounds:
Power Snatches 115/80
Welded Lean
Alternating Partner WOD
20 Min AMRAP
10 KB Swings 53/35
5 Thrusters 85/55
After 10 rounds:
Thrusters 95/65
Mobility Of The Day: Glute Smash and Floss (pg. 300)
Improves: Low Back and hip pain/External Rotation