Glycolytic (2-5 min bursts)
• 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
3 cycles of down dog into Spiderman
20 sec pigeon/leg
BB front rack str
10 BB front squats
10 WB tosses
-5 min prep-
SOD 1
EMOM for 5 min (5 rounds)
2^ Front squats
-1 min rest-
SOD 2
E90 seconds for 6 min (4 rounds)
1^ Front squat
-5 min set-up-
Partner WOD
10 Rounds total
10/8 Cal Row
10 Wallballs (20/14) (14/10) (10/9’)
6 Devils press (3/arm) (50/35) (50+ 35/20)
*P1 completes a full round and then P2 goes
