Gymnastics Focus
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
WOD Review then warm-up all together
Warm-up
100m jog
10 leg swings/leg
30 sec down dog
20 sec pigeon/leg
20 sec thumb down lat str/arm
20 sec child’s pose
20 sec seated shoulder extension
SOD
EMOM for 10 min:
Odd min: 4/3 Wall walk-ups (Mod: reduce how close to wall and / ore reps)
Even Min: 10 MB squat cleans
WOD
For time
Buy in: 10/8 Rope climbs (50+ 8/6) (Mod: Attempts and/or 12 Rope pulls)
Then 5 rounds of:
10 Hand on WB Burpees (Mod (up down on MB or burpee on floor)
10 MB Butterfly Sit-ups
20 WB (20/14) (50+ 14/10) (10/9’)
Post WOD Stretch
Coaches choice
