November 2020

Warm-up and WOD review together Partner WOD For time: 100 Goblet Squats 100 Hollow Rocks 100 Weighted reverse stepping lunges 100 DB Snatch 100 V-Ups 100 RKBS *Begin with and EMOM there after: 5 Synchronized Burpees. Post WOD Stretch

Gymnastics Focus · You must wear face-covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. WOD Review then warm-up all together Warm-up 100m jog 10 leg swings/leg 30 sec down

Lactate Threshold · You must wear face covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. WOD Review then warm-up all together Warm-up 200m row 10 leg swings/leg 20 sec

Metabolic Conditioning · You must wear face-covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. WOD Review then warm up all together: Warm-up 100m jog 10 leg swings/leg 30 sec

Phosphogenic · You must wear face-covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. WOD Review then warm-up all together Warm-up 100m jog 10 leg swings/leg 30 sec down dog

Glycolytic · You must wear face-covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. WOD Review then warm up all together Warm-up 200m bike 10 leg swings/leg 30 sec down