Glycolytic (2-5 min bursts)
• 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 WOD: 5 min
Warm-up together: 3x easy
5 cal Row
10 air squats
5 BB sumo dead high pulls
5 box step-ups
5 BB strict overhead press
-3 min prep-
WOD Primer
With a 5 min countdown clock
2 easy rounds of:
5 WB
5 Sumo Deadlift High Pulls (75/55) (50+ 55/35)
5 Box Jumps (20” all)
5 Push Presses (75/55) (50+ 55/35)
-3 min prep-
WOD
Fight Gone Less Bad (22.5 min)
3 rounds for max reps of:
1 minute of WB
30 sec rest
1 minute of Sumo Deadlift High Pulls (75/55) (50+ 55/35)
30 sec rest
1 minute of Box Jumps (20” all)
30 sec rest
1 minute of Push Presses (75/55) (50+ 55/35)
30 sec rest
1 minute of Rowing (calories)
30 sec rest
*If not enough ERG’s, have athletes start at different stations.
