Lactate Threshold
• 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
30 jump rope
3 cycles of down dog into Spiderman
thumb down late str
3 min ball mash/foam roll
10 PVC pass thru
10 behind the head strict OHP
BB front rack str
5 BB jerks
-4 min prep-
SOD
E2MOM for 14 min (7 rounds): BB Jerk (Push or Split)
3 reps at 60% (6/10 RPE)
2 reps at 70% (7/10)
5 sets of 1^ rep building to heavy single
-4 min prep-
WOD
4 Rounds for time of:
25 Dubs (25 plate hops or double taps, or 50 singles)
250/200m Row
1 Round of DT
*1 Round of DT=
12 Deadlifts (155/105) (50+ 105/75)
9 Hang cleans
6 S2OH
