Thu. Jun 20th, 2019
9 minute amrap or 20 rounds 3 5 19 1024x683 - 9 Minute AMRAP or 20 Rounds (three/5/19)

9 Minute AMRAP or 20 Rounds (three/5/19)

GROUP CLASS WORKOUT

Heat Up:
Four Rounds
10 med. ball slams
10 kettlebell/dumbbell push press
5 inch worms

Energy/Talent: 10 Rounds (alternating each 1:15)
1. 2 energy clear push jerks or Four heavy deadlifts
2. Four-Eight handstand push ups or 10-15 push ups

MetCon:
Welded Rx:

9 Minute AMRAP
9 deadlifts (185#/125#)
9 lateral burpees
45 double unders

Lean:
20 Rounds
250 meter row
45 second relaxation
Welded AthleteAdd 1 energy clear (225#/155#) throughout relaxation interval
40 Minute Time Cap

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