Glycolytic (2-5 min bursts)**
• 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
2 loop jog
10 leg swings
thumb down lat str
standing skin the cat
elevated spiderman str (on box)
10 bench press
3 step-ups/leg
3 box jumps
5 min to prep & build to bench press weight
WODs 1 & 3
5 min AMRAP of
5 Bench press (155/85) (50+ 85/50)
8 Box jumps (24/20) (50+ 20/16)
3 min rest
WODs 2 & 4
5 min AMRAP
10 Wt’d Box step-ups (total) (24/20’ & 70/50#) (50+ 20/16’ & 50/35#)
1 Loop Walking farmers carry (One 70/50) (One 50/35) (switch hands as needed)
*3 min rest between WODs
*29 min total
