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
30 sec down dog
30 sec Spidermans/side
30 sec pigeon/leg
SOD
EMOM for 12 min (4 rounds)
Min 1: 12 DB/KB Lateral lunges (total)
Min 2: 50m Farmers carry (out)
Min 3: 50m Farmers carry (back)
WOD
4 Rounds for time:
60 Dubs
300m Run
12 DB Single arm Devil’s press (total)
Post WOD Stretch
Child’s pose and add arm under’s
Up & Down dog
Pigeon
Seated hamstring
Seated shoulder extension
