Lactate Threshold
• Masks are no longer required.
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop jog
down dog > Spiderman > elevated pigeon
5 x 5 sec hold tubing external rotations
Banded front rack stretch (under foot)
BB front rack str
5 BB cleans
5 box jumps/step-ups
10 hanging shrugs
-4 min prep-
SOD
E2MOM for 10 min (5^ Rounds)
3 Cleans (power or squat) (preferably singles)
-7 min clean up and prep-
WOD
10 min AMRAP
1 Chest to bar pull-up (50+ COB) (Mod: COB, bands)
2 Box jumps (24/20) (50+ 20/16) (Mod: Steps or lower box)
*Ascend by 1 rep for PU and 2 for BJ each round
**EMOM 5 Palm-release Push-ups (Workout starts with the 5 push-ups)
