Monday, August 30, 2021

Metabolic Conditioning

• Please wear your mask

• 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

WOD Prep

Done together

60 sec Row

1 down dog > Spiderman > pigeon

10 BB bench press

-4 min Prep-

WOD

For Time:

1500m Row

1200m Run (Mod: 4000m Bike)

Then, starting on the next minute, complete an EMOM for 5 min of 5 Bench press (wt = athletes’ choice)

Then:

1000m Row

800m Run (Mod: 2700m Bike)

Then, starting on the next minute, complete an EMOM for 5 min of 5 Bench press (same wt)

Then:

500m Row

400m Run (Mod: 1400m Bike)

*Score = Time and BB weight