Lactate Threshold
• 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.
Review Warm-up and SOD: 5 min
-3 min Prep-
Warm-up & SkillOD
With a 15-minute clock: Rowing Technique Challenge
10 Rounds of 12 strokes with eyes shut: Developing consistent leg drive/pulls
Your first round will be your base score (meters). Each round after that, for every meter over/under the base score, do 1 burpee (max 10 burpees/round)
1 min return to board
WOD Review: 4 min
7 min WOD prep: Build to your heavy BB weight
WOD
Every minute, on the minute, for 10 minutes:
3 Deadlifts (315/210) (50+ 205/145)
6 BB hop-overs (O & B = 1)
Whatever time is remaining at the end of the minute is rest
