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.
• Please bring an extra clean and dry pair of shoes with you.
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
10 PVC pass thru
3 push-up to down dog cycles
3 min of ball mash/foam roll: shoulders, lats & traps
WOD Prep as a group
1x through (light BB wt)
5 Push Jerks
5 T2B
1 indoor loop
5 PJ
5 Knees to chest
1 loop
5 PJ
5 K2H
-4 min prep-
WOD
For time:
15 Push jerks (135/95)
15 T2B (Mod: 10 Abwheel roll-outs)
Run 200 meters or 300m Row
Directly into….
20 Push jerks (95/65)
20 Knees to chest (Mod: knees past hips)
Run 400 meters or 500m Row
Directly into…
30 Push jerks (65/45)
30 Knees to hips (Mod: bench knee tucks) (https://www.youtube.com/watch?v=FNl76OUOBuA)
Run 800 meters or 1000m Row
