Gymnastics Focus
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30 am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm up all together
Warm-up
150m Row
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
20 sec thumb down lat str
20 sec BB front rack str
5 BB front squats
3-4 min to build to opening weight
SOD 1
EMOM for 5 min
3^ Front squats
3 min to rest and add weight
SOD 2
EMOM for 5 min
20 sec Front rack walkout holds (@100% of 1 RM Front squat) (https://www.youtube.com/watch?v=suU-r5QHCYQ&pp=QAA%3D)
WOD
For time:
20-18-16-14 of:
Pull-ups (Mod: Chin below bar pull-ups, Banded, Ring rows)
After each pull-up round, complete:
10 Butterfly Sit-ups
5 Rev stepping OH lunges/leg/arm (50/35) (50+ 35/20)
