Metabolic Conditioning
· When going indoors, you must wear face-covering into the building & gym
· Starting July 6th for Salem, M-W-F classes will be held indoors AND T/TH – outdoors. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times (9 person limits)
· If you still have borrowed equipment and you are planning to do 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
2 min AMRAP
10 jump ropes
1 push-up to down dog
1 down dog to Spiderman/side
1 grinding air squats
WOD
For Time (30 Minute Cap)
100 Dubs (100 plate hops/penguin hops OR 150 singles)
50 Sit-ups
25 Palm release push-ups
80 Dubs (80 hops OR 120 singles)
40 Sit-ups
20 Palm release push-ups
60 Dubs (60 hops OR 90 singles)
30 Sit-ups
15 Palm release push-ups
40 Dubs (40 hops OR 70 singles)
20 Sit-ups
10 Palm release push-ups
20 Dubs (20 hops OR 50 singles)
10 Sit-ups
5 Palm release push-ups
*Every 3 Minutes (Starting at 0:00):
200m Run
