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.
Warm-up & SOD Review: 3-4 min
Warm-up together
60 sec row
10 leg swings/leg/direction
30 sec/leg coach str
30 sec/leg fig 4 wall str
10 hanging shrugs
10 hollow rocks
-3 min prep-
SOD
Every 90 seconds for 7:30 (5 Rounds)
Odd min: 1-5 Strict pull-ups
Even min: 5-8 Ab-wheel roll-outs
1 min return to the board
WOD Review: 2-3 min
-3 min prep-
WOD
5 Rounds for time of:
21/18 cal Row (50+ 18/15)
12 Burpee box jump-overs (20’ for all)
1 / ¾ Legless rope climb (50+ ½ climb = RX) (Mod: Attempts, W/legs, 3 Rope or towel pull-ups, 3 Rope pulls)
