Glycolytic
· 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.
Keep looping through during WOD Review
Spiderman
Pigeon
Up dog
Child’s pose
Seated shoulder extension
SOD/WOD prep post WOD Review
200m bike
10 low RKBS
3 step-ups/leg
5 grinding air squats
5 BB front squats
-4 min build to opening wt.-
SOD
E2MOM for 10 min
^ Front squats (7/5/5/3/3 reps)
-4 min WOD prep-
WOD
On the 3:00 x 7 Rounds: (21 min total)
15 Box jumps (Mod: step-ups) (24/20) (50+ 20/16)
12 American KBS (53/35) (50+ 35/26)
6/4 cal Bike
*Looking for about 30-60 seconds rest after most rounds – adjust reps as needed (reduce BJ first)
