Metabolic Conditioning
· You must wear face covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing 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
150m Row
10 leg swings/leg
20 sec down dog
20 sec Spiderman/side
20 sec pigeon/side
20 sec thumb down lat str
20 sec BB front rack str
5 BB front squats
-3-4 min to build to WOD BB weight-
WOD
6 Rounds for Time: (30 min time cap)
500m Row
20 WB (20/14) (50+ 14/10) (10/9’)
10 BB lateral hops overs (over & back =1)
5 BB Squat clean-and-jerks (chose a challenging wt / complete as singles)
Outdoors Warm-up
Coaches choice
Outdoor WOD
6 Rounds for Time: (30 min time cap)
400m Run (Mod: reduce distance as needed)
20 2-Handed 1 DB Thrusters (light wt)
10 DB lateral hops overs (over & back =1)
5 DB or BB Squat Clean-and-jerks (DB/KB 5/arm)
