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Friday, April 1, 2022 (MHD Crew – Bring in a bath towel next Monday for the WOD)

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Metabolic Conditioning

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

60 sec row

3 push-up to down dog cycles

5 steps to Spiderman/side

3 pigeons/side

10 BB bench press

-3 min prep-

SOD

E2MOM for 10 min (5 Rounds)

5^ Bench press

10-15 Straight arm bad/tubing pull-a-parts (https://www.youtube.com/watch?v=LoBBo1dtY6I)

-4 min clean up and return to board-

WOD Review: 4 min

-3 min WOD prep-

WOD

Complete as many rounds as possible in 20 minutes of:

10 HSPU (50+ 1 plate & pad) (Mod: Double DB Push press)

20 Goblet squats (DB or KB) (53/35) (50+ 35/20)

30 Abmat sit-ups

40/32 cal. Row (50+ 32/26)

Reminder: MHD Crew – Bring in a bath towel next Monday for the WOD.

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