Metabolic Conditioning
· When going indoors, you must wear face covering into the building & gym and sanitize hands upon entry.
· Salem is now inside M-W-F and outdoors T/TH. 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
· 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
100m jog
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
5 TVWQ’s
10 sec HS hold
WOD
4 Rounds for Time:
800m Run
6 Handstand push-ups
5 Squat clean-and-jerks (155/115) (50+ 95/65)
6/3 Strict pull-ups
5 Forward stepping stationary lunges (both legs) to a box jump-over (24/20) (50+ 20/16) (lunge left > lunge right > box jump up and over)
Outdoor & Zoom WOD
4 Rounds for Time:
800m Run
6 Pike or handstand push-ups (mod: DB OHP)
5 DB/KB or BB Squat Clean-and-jerks (DB/KB 5/arm)
6/arm DB/KB unsupported staggered stance bent-over rows OR 6 BB Pendlay rows
5 Forward stepping lunges to a fwd broad jump (lunge back > lunge back > broad jump)
