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Wednesday, August 18, 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 the review

SOD/WOD Prep

Done together

1 loop jog

10 leg swings

thumb down lat str

3 fwd lunges/leg

2 cycles: down dog > Spiderman > pigeon

-5 min prep-

WOD

5 Rounds for time of:

Run 800m (Neighborhood) (Sub:1000m Row or/and 2500m Bike)

10 Split squats/leg (53/35) (50+ 35/25)

15 Single arm RKBS/arm (53/35) (50+ 35/25)

100 Dubs (150 singles or 100 singles with some Dub attempts)

*Reduce distance to ensure finishing

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