Announcement – 5:30 am Class will be indoors due to the cold weather that is expected in the AM. All other AM classes will be outdoors so make sure you layer up 🙂
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
200m Jog
3 cycles: push-up > down dog > up dog > spider > spider
20-sec pigeon
WOD 1 & 3
5 min AMRAP
400m Run
Max rounds of:
5 Air squats
5 Push-ups
5 V-ups
-3min Rest-
WOD 2 & 4
5 min AMRAP
400m Run
Max rounds of:
10 DB Bent over rows (total)
10 DB Push-press (total)
10 Hollow rocks
-3min Rest-
*Intended to push hard through the movements
*Begin WODs 3 and 4 where you left off 1 and 2
