Glycolytic (2-5 min bursts)
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30 am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm-up all together:
Warm-up
200m jog
30 sec down dog
30 sec Spidermans/side
30 sec pigeon/leg
WODs 1, 3 & 5
4 min of:
3 DB Snatch/arm
6 Rev stepping lunges (total) (bodyweight)
9 V-ups
WODs 2, 4 & 6
4 min of:
4 Palm release push-ups
6 Hollow rocks
8 Wall step-ups (Mod: split squats) (total/unweighted)
*2 min rest between WODs
*34 min total
*Begin each WOD at the beginning and try to match or beat your previous score
Post WOD Stretch
Coach’s choice
