Gymnastics Focus
· 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
3x: Inchworm walkout > Push-up > Spiderman > Spiderman > Walk back
20 sec pigeon/leg
SOD
EMOM for 10 min
5-6 RDL’s/leg
6-10 Floor press/arm
2-3 min rest and prep
WOD
EMOM for 10 minutes:
8 Wall step-ups (Mod: Split squats) (total)
10/8 Push-ups
*Complete both movements in the 1 min
*Reduce the reps as needed to provide at least 5-10 seconds rest between rounds – especially if they are early rounds.
Post WOD Stretch
Coach’s choice
