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 Review: 3-4 min
Warm-up together
60 sec row
30 sec rig assisted bottom of squat grind
10 air squats to butt ball
10 hanging shrugs
-2 min prep-
SOD
Every minute on the minute for 8 min (2 cycles)
Min 1: 30 sec Forearm plank
Min 2: 30 sec Side plank
Min 3: 30 sec Side plank
Min 4: Ball mash / self-care
1 min return to the board
WOD Review: 3-4 min
-3 min prep-
WOD
With a 20-minute clock
5 WB (20/14) (50+ 14/10) (10/9’)
5 Cal Row
2 Pull-ups
Ascend by 5 on the WB & Erg and by 2 on the PU for the 20 min
Scoring: The rep you finished on of the round you were on (For Ex: 30 of 35 WB or 14 of 18 PU)
