OlyNastics
• You must wear face covering at all times & and sanitize hands upon entry.
• Please refer to Zen Planner to sign up for Face to face class times
• Please be sure to bring your own water.
• Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
1 loop jog
30 jump ropes
thumb down lat str
standing skin the cat
10 PVC pass-thru
5 PVC snatch high pull
5 PVC OHS
5 PVC squat snatch
-4 min prep-
SOD
EMOM for 8 min (4 rounds each)
Odd min: 1-3 Muscle-ups OR 6-8 Ab wheel roll-outs
Even: 3-8 Ring dips (Mod: bands, or box dips)
-4 min Prep-
WOD
10 Rounds of:
3 Squat snatch (135/85) (50+ 85/50)
6 HSPU (50+ 4 HSPU)
24 Dubs (40 singles)
