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
20 jump rope
3x: Inchworm walkout > Push-up > Down Dog > Spiderman > Spiderman > Walk back
20 sec pigeon/leg
WODs 1, 3, & 5
4 min AMRAP of:
5 Pike push-ups (Feet on wall) (Mod: feet on floor or Hand release push-ups)
10 Goblet forward stepping lunges (5/leg)
20 Dubs (40 singles, 20 hop in/outs, 20 Penguin double taps)
WODs 2, 4, & 6
4 min AMRAP of
6 Traveling Push-ups (https://www.youtube.com/watch?v=AVFBt9Z4Vfc) (over and back =2)
12 Lateral lunges (total)
24 Lateral line hops (over & back = 2)
*Start each new round where you left off before
*2 min rest between WODs
Post WOD Stretch
Coach’s choice
