Glycolytic
· 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
WOD 1 & 3
5 Minute AMRAP of:
800m Run
Max Russian KBS
*If it will take you more than 5 min to run the 800m loop, complete the 600m run)
WOD 2 & 4
3 Minute AMRAP of:
20 Burpees
10 DB lateral hop overs (over & back =1)
Max KB Sumo dead high pulls
WOD 5
Tabata Hollow rocks (4 min total)
Work 20 – Rest 10 x 8 rounds
*2 min Rests between each WOD
*28 min total time
Post WOD Stretch
Coach’s choice
