Gymnastics Focus
• 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
1 loop jog
10 leg swings
thumb down lat str
5 push-ups
2x: down dog > Spiderman > pigeon
5 BB deads
5 handing shrugs w/ pause
-3 min prep-
SOD
7 min to build up to your heavy Deadlift weight
5 min prep
WOD
“Marston” 20 min AMRAP
1 Deadlift (405/285) (50+ 245/175) (choose a wt btn 80-90% of 1RM, avoid going over 90+ %)
10 Toes-to-bar (knee to chest/knee raises)
15 Bar-facing burpees (tight on space: lateral facing)
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey, and Emily; and many other friends and family.
