Glycolytic
• Please continue to utilize ZenPlanner to sign up for classes.
• Face coverings are only required for those who have not been vaccinated or do not have natural immunity.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec bike
10 leg swings
thumb down lat str
2 cycles up dog > down dog > Spiderman
30 sec seated shoulder extension str (https://www.youtube.com/watch?v=ihUAbG0e8zw)
-4 min prep-
SOD
EMOM for 6 min
Odd min: 3^ Strict OHP
Even min: 10 standing plate raises (https://www.youtube.com/watch?v=_DWz24dhDvM)
-4 min prep-
WOD
Every 5:00 x 5 (25 min total)
12/9 cal Bike (50+ 9/6)
300m Run (Sub: 400m row/900m bike)
12 Toes to bar (Mod: Lower target/8 Ab-wheel roll-outs/V-ups)
*Adjust cals and distance to ensure a minimum of 60 seconds rest
