After filling up a barrel and a push cart full of food for the Northern Nevada Food Bank we are happy to announce the winners of the raffle! Ann Cordona was the winner of the new pair of Nano’s and Patrick Fletcher was the winner of the 1 hour massage sponsored by McKenna Berg of Keller Williams Realty.
We want to thank everyone who donated their time and money to help fill the barrel and provide food for those who are in need during this holiday season. We have an incredibly supportive Welded community that continues to amaze us all!
GROUP CLASS WORKOUT
Warm Up:
3 lap run
20 PVC pass throughs, 10 burpees, 20 PVC pass throughs, 15 pushups, 20 total lunges
Strength:
14 Clean and Jerks (1 Every 30 seconds)
Metcon:
Dynamic
12 Minute AMRAP Alt Partner
1 PC+1 FS+1 Jerk @135/95
25 Double Unders
Rest 3 Minutes
5 Minutes Parter
Max Cals Bike
Foundational
12 Minute AMRAP Alt.
3 KB Swings + 3 DB Push Press
40 Singles
Rest 3 Minutes
5 Minutes Parter
Max Cals Bike
Mobility:
Pre – Banded OH Distraction (pg. 257)
Post – First Rib With Golf Ball & Lat Smash
COMPETITORS CLASS WORKOUT
Overhead Lunge
Handstand Walking
Toes To Bars