Lactate Threshold
· 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
150m row
10 PVC Pass thru
20 sec thumb down lat str
20 sec down dog
20 sec pigeon/leg
10 BB bench press
10 BB thrusters
SOD
E2MOM for 10 min
3^ Bench press
12 Bench reverse glute raises/reverse hypers
-4 min rest and prep-
WOD
For time:
500m Row
Fran
400m Row
Fran
300m Row
Fran #1 = 21-15-9
Fran #2= 15-9-6 of:
Thrusters (75/55) (50+ 55/35)
Pull-ups (Mod: Banded or Ring rows)
