Glycolytic
• 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 Review: 3-4 min
Warm-up Together
With a 4 min clock, complete as much as possible of:
Plate hop ½ Annie
25-20-15-10-5 of
10# plate hops & Abmat Sit-ups
*On & Off = 1
*Non-hoppers (Double leg calf raises on 45# plate)
-2 min prep-
SkillOD
On a 10 min count down:
Coaches clinic and practice Rope climb technique
OR
Self-guided auxiliary work: 2-3x
15 Band pull-a-parts
10 Bird dogs/leg
3 pole DB/KB Waiters carry/arm
-1 min return to board-
WOD Review: 2-4 min
-3 min Prep-
WOD
3 Rounds for time:
30 WB
Rest 1 min
30 American KBS (53/35)
Rest 1 min
3 Rope climbs (3 Attempts, 5 Rope pulls, 9 Rope pull-ups)
Rest 1 min
30 Sumo dead high pulls (53/35)
Rest 1 min
*Rope pull-ups: https://www.youtube.com/watch?v=nvm8PwUsEbw
