Friday, April 23, 2021

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Metabolic Conditioning

• You must wear face covering when not able to maintain 14 feet of distance & 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.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

60 sec row

thumb down lat str

3 cycles of inchworm walkout to 3 Spiderman/leg

5 air squats to butt ball

10 hanging shrugs

10 kipping swings

-6 min to prep-

WOD

For time: (30 min cap)

2000m Row

100 WB (20/14) (50+ 14/10) (10/9’)

20 Muscle-ups OR 35 Chest to Bar pull-ups (Both RX) (Mod: Muscle-up attempts, Banded M-ups, Chin over bar pull-ups, Banded pull-ups or Ring rows)

*RX: Unpartitioned

*Mod: Partition as needed &/or reduce reps

*Bar Muscle-up progression exercise: https://www.youtube.com/watch?v=O2xcntMlloY

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HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

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$25 Per Class

FIND US AT:

90 Leavitt Street,
Salem, MA 01970-5308

(978) 678-8221

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