Gymnastics Focus
• You must wear face covering at all times & and sanitize hands upon entry.
• Please refer to ZenPlanner 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
2 loop indoor jog
10 PVC pass thru
20 sec hanging shoulder stretch (with racked barbell)
BB front rack stretch
5 BB pausing front squats
-3 min prep-
SOD
E2MOM for 10 min
5^ Front squats
Ball mash as needed
-6 min prep-
WOD
For time of:
10, 9, 8 ….1 of: Chest to bar pull-ups (Mod: COB, Banded C2B, Jumping C2B pull-ups)
And
1, 2, 3, …10 of: Burpees over BB:
With
6 Front rack forward stepping alt lunges (total) after each set of burpees (75/55) (50+ 50/35) (Mod: Reduced wt, Rev stepping lunges, or body weight lunges)
*The WOD will end on the 6 lunges
