OlyNastics
· 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 7:30am. 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 > Down dog > Spiderman > Spiderman > Walk back
20 sec pigeon/leg
SOD
EMOM for 10 min
Odd min: 4 Turkish Sit-ups/side
Even min: 8 Bent-over back rows/arm
WOD
16 min AMRAP
5 DB Devils press/arm
5 DB Clean and Jerk/arm
10 DB Front Rack Squats
300m Run
Post WOD Stretch
Coach’s choice
