Lactate Threshold
· 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
20 jumping jacks
3 inchworm walkouts w/ push-up
30 sec down dog
20 sec Spiderman/side
20 sec pigeon/side
4 DB deads/arm
SOD
EMOM for 9 min:
Min 1: 30 sec bird dog hold side 1
Min 2: 30 sec bird dog hold side 2
Min 3: 15 slow double leg glute bridges
WOD
5 Rounds for time:
10 DB snatch (total)
10 Hand release push-ups (50+ 8/6)
10 Weighted step-ups (total) (Mod: split squats or reverse stepping lunges)
ITP
Post WOD stretch:
Child’s pose
Child’s pose w/ arm pulled under
Up dog
Down dog
Pigeon
Seated hamstring
Seated shoulder extension
