Glycolytic
• Utilize ZenPlanner to sign up for classes.
• 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 row
down dog > Spiderman > elevated pigeon (box)
5 deads
5 power cleans
5 front squats
10 Sec HS hold
-5 min prep-
SOD
Every 2.5 min for 15 min (5^ rounds)
1 Squat clean into 3 Front squats
*Ball mash / self-care with the remaining time
-7 min prep-
Partner WOD
(Cougar and Cradle Robber: WOD 2) 10 Rounds for time of:
10/7 Cal row (50+ 8/5)
8 HSPU (50+ 25# plate and pad = RX) (Mod: 8 Palm release push-ups & 50+ 25# plate under chest) (Non-comp Mod: Seated DB OHP)
10 Box jump overs (50+ step or jump) (20” for all)
*Alternating movements
*Reset the ERG after/before each row
