Gymnastics Focus
· 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
100m jog
5 TVWQ raises
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
SOD
EMOM for 10 min:
Odd min: 6-10/arm Elbow plank step-ups
Even min: 12-15 Hollow rocks
WOD
15 min AMRAP
400m Run
40 Lateral Lunges (total)
40 Plank jacks (out/in = 1)
Post WOD Stretch
Child’s pose
Up dog
Down dog
Pigeon
Seated hamstring
Shoulder extension
