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: Push-up > down dog > Spider > Spider
20 sec pigeon/side
SOD
E3MOM for 12 min: (4 rounds)
10 Straddle V-ups
10-20 Hand release push-ups
10 Weighted step-ups (5/leg)
WOD
15 min AMRAP
400m Run
20 Lateral weighted lunges (10/side) (https://www.youtube.com/watch?v=sKW2fmlzFCE)
10 Pike hand plank jumps (https://www.youtube.com/watch?v=WUkFjTSM4KM)
Post WOD Stretch
Child’s pose
Up dog
Down dog
Pigeon
Seated hamstring
Shoulder extension
