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
200m Jog
3 cycles: push-up > down dog > up dog > spider > spider
20 sec pigeon
WOD Prep
3-4 minutes
200m jog
10 mt climbers
10 plank jacks
5 torso twists/side
5 push-ups
1 Devil’s press/arm
WOD
For time:
800m Run
80 Mt climbers (total)
600m Run
60 Plank jacks
400m Run
40 Toros twists/side (bodyweight)
200m Run
20 Palm release push-ups
100m Famers Carry (1 DB: 50m/arm)
10 Devils press (1 DB) (total)
800m Run
