Lactate Threshold -Veterans Day (AKA: Armistice Day) is a federal holiday observed each year on November 11, for honoring military veterans – those who have honorably served in the United States Armed Forces.
· You must wear face covering into the building & gym and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
WOD Review then warm up all together
Warm-up
100m jog
10 leg swings/leg
20 sec down dog
20 sec Spiderman/leg
20 sec pigeon
10 wall squats to butt ball
20 sec front rack str
5 BB front squats
5 BB back squats
SOD
E3MOM for 12 min = 4^ rounds
3 Front squats
6 Back squats
*Supersets & weight stays the same for each skill
HERO WOD
“ARMISTICE”
As many rounds + reps as possible in 11 minutes of…
11 Power Cleans (135/95) (50+ 95/65)
11 Burpees Over the Bar
19 Deadlifts (135/95) (50+ 95/65)
18 Pull-ups (Mod: Jumping pull-ups, Bands and/or Ring rows)
