Group Class Workout
Warm Up: 30/25 Cal Machine, 20 pushups, 20 arm circles, 15 DB Thrusters, 10 lunges each leg
Finish with: 1 Min Banded OH Distraction, 15 PVC PT, GM
Strength: Push Press 5×5 Increase in weight
(Every 90 seconds) Start at 65%
Metcon:
Welded
4 Minutes to Complete:
30 Wallballs 20/14
11 Deadlifts 185/125
10 Burpee Box Jump 24/20”
Then:
30 Wallballs 20/14
9 Deadlifts 225/155
10 Burpee Box Jumps
Then: 7 DLs 275/185,
5 DLs 315/215 Last Rd: 3 DLs 365/245
“Complete one round only=100cal bike, 2 rounds 75cal bike, 3 rounds 50 cal bike, 4 rounds no bike.”
Welded Lean
4 Min To Complete:
10 DB/KB Thrusters 35/25
500 M Row (If successful)
14 DB/KB Thrusters 35/25
500 M Row
*Add 4 minutes and 4 reps to the thruster if successful for that round
*Immediately start next round
Every 100m row = 1 rep
Mobility of the Day: Quad Smash (pg. 324)
Improves: Hip Function, Knee, Hip, and Low Back Pain