Gymnastics
· When going indoors, you must wear face-covering into the building & gym
· Starting July 6th for Salem, M-W-F classes will be held indoors AND T/TH – outdoors. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times
· If you still have borrowed equipment and you are planning to do 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
300m Bike or 100m jog
3 pushup to down dog
3 down dog to Spiderman/side
20 sec pigeon / side
10 sec HS hold
SOD
E2MOM for 10 min, complete:
3-5^ Bench press
10 Bodyweight pitcher squats/leg
(Complete both exercises in the 2 minutes)
WOD
AMRAP 14:
1000m Bike (500m Row or 400m Run)
10 Rev stepping lunges/leg
10 Handstand push-ups
ZOOM SOD
E2MOM for 10 min, complete:
8-12/arm Floor press
10 Bodyweight pitcher squats/leg
(Complete both exercises in the 2 minutes)
ZOOM WOD
1000m Bike, 500m Row or 400m Run
10 Rev stepping lunges/leg
10 Handstand push-ups (Mod: Pike push-ups or Palm release push-ups)
