GROUP CLASS WORKOUT
Warm Up:
3 lap run, 75 DU (150 singles)
15 air squats, 10 pushups, 5 burpees
Strength:
50 Heavy Goblet Squats 50 Heavy Russian Swings
30 Strict Pull Ups ADV. Strict C2B Pullups
(15 Minute Time Cap)
Metcon:
Welded
Partner WOD
100 DU
90 sec plank (Both)
30 S2OH 115/85
400 m Run (Both)
30 Squat Cleans 135/95
400m Run (Both)
30 S2OH 115/85
90 sec plank (Both)
100 DU
Welded Lean
Partner WOD
400 m Run
90 sec Plank (Both)
80 Wall Balls 20/14
800m Run
80 Box Jumps 24/20
90 sec Plank (Both)
400 m run
Mobility:
Pre – Posterior Chain Floss (pg. 351)
Post – Partner Quad Smash
COMPETITORS CLASS WORKOUT