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