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
100m Jog
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
5 BB OHP
5 BB front squats
5 BB squat clean thrusters
SOD
E3MOM for 12 min, complete
5^ BB OHP
6/side Romanian Deads (KB/DB)
WOD
For time:
50 Squat clean thrusters “Clusters” (115/75) (50+ 75/55)
EMOM: 6 Abmat sit-ups
*The WOD begins with the 6 sit-ups
Zoom & Outdoor SOD
E3MOM for 12 min, complete
5-10/arm DB OHP (5 BB if you have it)
6/side Romanian deads (KB/DB)
ZOOM WOD
For time:
50 DB/KB Squat clean thrusters “Clusters”
EMOM: 6 Butterfly sit-ups
*The WOD begins with the 6 sit-ups
