OlyNastics
· When going indoors, you must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem is now inside M-W-F and outdoors T/TH. 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
20 jumping jacks
3 inchworm walkouts w/ pushup
20-30 sec down dog
3 Spiderman / side
10 pausing glute bridges
SOD
EMOM for 8 min:
Odd min: 6-8/leg Single leg Romanian deadlift
Even min: 10 Bird-dogs/side
2 min rest
WOD
For time:
30-20-10:
DB Power snatches (total reps)
Palm release push-ups
Directly Into…
10-20-30:
DB Hang clean and jerks (total reps)
Burpees
ITP
Post WOD Stretch
Child’s pose
Down dog
Pigeon
Seated shoulder extension
