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
1 loop jog
5 push-ups
1 down dog > Spiderman > pigeon
10 BB bench press
elevated (bench, BB or wall) child’s pose
-4 min prep-
SOD
Every 30 seconds for 5 min (10 rounds)
5 Bench press (hold wt across all 10 sets)
-5 min prep-
WOD
4 Rounds for time:
10 Hang power cleans (95/65) (50+ 65/45)
1 Pole OH Fwd walking lunges (95/65) (50+ 65/45) (Mod: OH Plate, Goblet hold, or BW)
400m Run (500m Row or 1300m Bike)
2 min rest between rounds
