Glycolytic (2-5 min bursts)
• 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
30 jump ropes
5 push-ups
down dog > Spiderman > elevated pigeon
5 x 5 sec sup. ext. rotations (SERs)
10 diagonal tubing pull a parts/side (https://www.youtube.com/watch?v=qKbYOn6_teE)
Skill OD
With a 5 minute running clock
Dub practice OR 1-2 Attempts of Max Dub set
-3 min prep-
WODs 1, 3 & 5
3 Min AMRAP of:
4 Burpee box jump overs (24/20) (50+ 20/16) (Mod: up-downs, step-overs)
8 RKBS (53/35) (50+ 35/26)
WODs 2, 4 & 6
3 Min AMRAP of:
4 KB chest press/arm (53/35) (50+ 35/26) (floor or on box: https://www.youtube.com/watch?v=VPq3u4AZ2lU)
8 KB Goblet lunges (total) (53/35) (50+ 35/26)
*2 min rest between WODs
*28 min total time
*Start from the beginning each WOD and try to hold your scores
*Score: Lowest score for each WOD
