Glycolytic (2-5 min bursts)
· 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
3x push-up to down dog
3 step to Spiderman/side
20 sec pigeon/side
20 sec child’s pose (Salem: Elevated Child’s pose on wall)
4 DB deads/arm
WOD
5 x 3 min AMRAP of: (27 min total)
24 Rev stepping lunges
16 DB hang power cleans (total)
10 DB Shoulder to overhead (total)
*3 min rest between rounds
*As you have a full 3 min rest between rounds, your goal is to push hard during those 3 minutes. Your first round, feel the WOD out and then pick up the pace for the remaining rounds.
Post WOD Stretch
Child’s pose
Child’s pose w/ arm pulled under
Up dog
Down dog
Pigeon
Seated hamstring
Seated shoulder extension
