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 cycles of
1 indoor loop into
2 cycles of:
Walkout > Scorpion > Spider Lunge T Frame > Pike Fold > Squat Hold
-4 min prep-
SOD
EMOM for 8 min (4 rounds each)
Odd min: 1 Rope climb
Even min: 2-3 Wall walk-ups
-4 min prep-
WOD
For time:
50 Air squats
10 Burpees
40 Sit-ups
10 Burpees
30 Alt fwd lunges (body weight) (Mod: reverse or later step)
10 Burpees
20 Palm release pushups
10 Burpees
10 Pull-ups (just once) (Mod: Jumping – no bands today)
**Back up the ladder
