Metabolic Conditioning
• You must wear face-covering at all times & 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.
• Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec row
10 leg swings/leg
Thumb down lat str
3 cycles: pushup to down dog
BB front rack str
5 BB strict OHP
5 BB push press
5 BB front squats
5 BB thrusters
6 min to warm-up to your heavy thruster weight
WOD
For time:
15 Thrusters (135/95) (50+ 95/65)
50 Dubs (50 plate hops/100 singles)
Row 300m
Jog 3 loops
20 Thrusters (95/65) (50+ 65/45)
75 Dubs (75 hops/150 singles)
Row 500m
Jog 2 loops
30 Thrusters (65/45) (50+ 45/25)
100 Dubs (100 hops/200 singles)
Row 1000m
Jog 1 loop
Once everyone is done, 5 min minimum of Ball mash & stretch with a running clock.
