Metabolic Conditioning
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30 am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm-up all together
Warm-up
200m bike
10 leg swings/leg
30 sec down dog
30 sec pigeon/leg
10 PVC pass thru
10 PVC OHS
5 BB power snatch
WOD prep
6 min to build to last rounds weight
WOD
For time (38 min CAP)
3000/2700m Bike
30 WB (20/14) (14/10) (10/9’)
5 Snatch (135/80)
2400/2100m Bike
25 WB
4 Snatch (145/85)
1900/1700m Bike
20 WB
3 Snatch (165/90)
1500/1300m Bike
15 WB
2 Snatch (175/95)
1200/1000m Row
10 WB
1 Snatch (185/100)
