Gymnastics **MHD: Bring your Bath Towel today**
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 6 min
Warm-up together
30 sec each of:
jumping jacks
push-ups to down dogs
mt. climbers
steps to Spiderman
air squats
Then 2x through:
5 DB thrusters
6 Rev stepping bodyweight lunges (total)
5 Hanging shrugs w/pause at top
-4 min prep-
WOD
For Time (30 min CAP)
8 Single DB Thrusters (Both hands on 1 DB) (50/35) (50+ 35/20)
100m Run / 2 Indoor loops (Salem)
1 Rope climb OR 2 Towel Strict Pull-ups (Both RX) (Mod: RC Attempts, Banded towel pull-ups, or Towel Ring rows)
16 Thrusters
200m Run
2 RCs / 4 TPs
24 Thrusters
400m Run
3 RCs / 6 TPs
32 Thrusters
600m Run
4 RCs / 8 TPs
24 Thrusters
400m Run
3 RCs / 6 TPs
16 Thrusters
200m Run
2 RCs / 4 TPs
8 Thrusters
100m Run
1 RC / 2 TPs
Towel Pull-ups: https://www.youtube.com/watch?v=77m2ZWp8zSQ
Band assisted towel pullup: https://www.youtube.com/watch?v=h8G2TgYzu1I
