GROUP CLASS

 

Warm Up:

 20/15 Cal Machine

2 Rounds 15 Banded GM, 12 lunges, 6 burpees

Finish with 20 PVC, 20 leg swings

 

Strength:

60 KB Deadlifts Standing on plate
50 Pushups Adv: 40 Ring DIps
30 Strict Pull ups

 

Metcon:

 

Welded

Partner WOD
1500m Row
30 Power Cleans @135/95
30 Lateral Burpees
30 Front Squat @115/75
30 Pullups/C2B
30 Thrusters @95/65
1500m Row
Adv: Male 155/135
Adv: Female 105/75

 

Welded Lean

40/33 Cal Bike
40 Wall Balls 20/14
40 Box Jumps 24/20
1 Min Plank (Both)
40 Burpees
40 DB Lunges 40/25
1 Min Plank (Both)
40 Plank to Pushup
40 KB High Pulls 53/35
40/33 Cal Bike

 

Mobility of The Day: Super Friend Quad Smash

Improves:  Overall Well Being