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
10 leg swings
5 push-ups into 1 down dog
5 butt ball squats
5 BB deads
5 box jumps
5 BB push press
5 BB thrusters
-4 min prep-
WOD
LUPO: For Time (with a Partner)
Time Cap: 45 minutes (Adjust the Rows to ensure you have time)
Buy-In: 1,943m Row
100 WB (20/14) (50+ 14/10) (10/9’)
90 Deadlifts (135/95) (50+ 95/65)
80 Hand Release Push-Ups
70 Box Jumps (24/20) (50+ 20/16 – jump or step)
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95) (50+ 95/65)
30 Push Presses (135/95) (50+ 95/65)
20 Weighted Lunges (WB)
10 Thrusters (135/95) (50+ 95/65)
Buy-Out: 1,967 Row
This hero workout is dedicated to SP5 Joseph C. Lupo, US Army, who was killed in action during the Vietnam war on August 26, 1967, when the medic truck he was in struck a 500lb enemy booby trap. He was born on May 18, 1943.
