GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

3 Rds:

Scaled only do 2 Rounds: 20 DB Rows each arm
20 DB Step Ups Adv: 12 Pistols instead of Step Ups
30 Banded Good mornings

 

Metcon:

 

Welded

1200m Run (Both)
70 Thrusters 95/65
50 BFB
40 Front Squats 135/195
20 Muscle Ups/40 Pull Ups
10 Clean and Jerk 155/105

Adv: FS 155/105
C&J 195/130

 

Welded Lean

For Time:
70 Air Squats
60 AbMat Situps
50/40 Cal Ski
40 Wall Balls 20/14
30 Jumping Squats
20 Burpees
10 Cal Bike

 

Mobility Of the Day:  Partner Calf Smash
Improves: Cell phone reception and data charges