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
200m jog
3 cycles: down dog > up dog > Spider > Spider (5-10 sec each)
20 sec pigeon/side
SOD
EMOM x 10 min (5 rounds each)
5-8 Bent over back rows / side
5-8 Lateral lunges / side
2 min Rest
WOD
AMRAP 16:
10 Renegade Rows (1 Push-up, Row (left) Row (right) = 1 rep)
15 KB Sumo deadlift high pulls
20 Butterfly sit-ups
Post WOD Stretch
Child’s pose (add arm unders)
Up & Down dog
Pigeon
Seated hamstring
Shoulder extension
