Gymnastics Focus
• Please wear your mask
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec row
thumb down lat str
5 hanging shrugs
5 push-ups
down dog > Spiderman > pigeon
3-way banded lat and shoulder stretch (https://www.youtube.com/watch?v=3HUtFvMij2E)
-4 min prep-
SOD
EMOM for 8 min (4 rounds)
Odd min: Strict pull-ups (pick a challenging number you can maintain)
Even min: Ring push-ups (pick a challenging number you can maintain)
WOD
On the 3:00 x 7 Rounds (21 min total)
15 Box jumps (24/20) (50+ 20/16) (Mod: step-ups/lower box)
12 American KBS (53/35) (50+ 35/26)
9/7 cal Row
*If getting less than 20 seconds rest in earlier rounds, reduce reps and/or cals / if getting more than 60 seconds rest after 3rd round, add 2-3 cals.
