Gymnastics Focus
• Please continue to utilize ZenPlanner to sign up for classes.
• Face coverings are only required for those who have not been vaccinated or do not have natural immunity.
• 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
2 loop jog
10 leg swings
2 cycles down dog > Spiderman
pigeon str
standing skin the cat str
10 hanging shrugs
3 min ball/roller work
-4 min prep-
SOD
EMOM for 10 min (5 rounds)
Odd min: 1-2 Muscle-ups or 3-6 Ring dips (Mod: M-up drills, banded or box dips)
Even min: 1 Rope climb or 2 Rope pulls (Mod: Climb attempt)
*Based on numbers, alternate starting skill as needed
-5 min prep-
WOD
3 rounds of:
200m Run (Mod: 300m row)
10 Pull-ups
200m Run
10 Front squats (135/95) (50+ 95/65)
200m Run
10 Burpee over barbell (bar facing preferred)
1 Minute minimum rest
