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Wednesday, July 7, 2021

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Metabolic Conditioning

• 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

2 cycles: 5 push-ups > up dog > down dog > Spiderman

-3 min prep-

SOD

EMOM for 6 min

Odd min: 28 sec side plank / side (4 sec to switch sides)

Even min: 30 sec hollow rocks

WOD

20 min AMRAP of:

2 Rounds of:

5 WB (20/14) (50+ 14/10) (10/9’)

5 Cal Row

2 rounds of:

10 WB

10 Cal Row

*Add 5 to each skill after completing 2 rounds

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