Workout For August 14th

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