GROUP CLASS WORKOUT

 

Warm Up:

3 lap run, 15 pushups

15 OHS PVC, 15 situps

7 inchworms, 20 PVC PT, 20 hollow rocks, 20 scorpions

 

Skill:

Handstand Pushups, Ring Dips/MU, Pullups/Butterfly, OH Squats

16 Minutes
Metcon:

 

Welded & Welded Lean

50-40-30-20-20-30-40-50 Men

40-30-25-15-15-25-30-40 Women

Cals

Stay on same machine for entire WOD

All Out Effort

Partner Up!

One works on rests

Each Partner must complete all Rounds

 

Mobility of the Day: Overhead Rib Mob (pg. 243)

Improves: Overhead position/Shoulder Impingement/Front Rack

 

 

 

OLYMPIC LIFTING CLASS

8am to 9am with coach Kyle

 

 

 

COMPETITORS CLASS**

6:30 to 8pm with coach Jacob

** All athletes must be approved by coach Jacob before entering this class