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Wednesday, December 29, 2021

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Metabolic Conditioning

• 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

30 sec row

5x 1 push-up into down dog

30 sec row

10 lateral line hop overs (over & back =1)

30 sec row

5 MB squat cleans

BB sumo deadlifts (on coaches call)

-3 min prep-

SOD

E2MOM for 10 min

3^ Sumo deadlifts

1 min return to board

WOD Review: 2-4 min

-3 min Prep-

WOD

EMOM for 20 min

Odd min: 11/8 Cal row (50+ 8/5)

Even min: 15 WB’s (20/14) (50+ 14/10) (10/9’)

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