Glycolytic
· When going indoors, you must wear face-covering into the building & gym
· Starting July 6th for Salem, M-W-F classes will be held indoors AND T/TH – outdoors. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times
· If you still have borrowed equipment and you are planning to do 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
1x through
20 jumping jacks
3 fwd lunges/leg
3 grinding air squats
30 sec down dog
20 sec/leg Spiderman
20 sec/leg pigeon
Pre-WOD
2x through
5 DB Thrusters (both hands on 1 DB)
2 DB Deadlifts / arm
1 Burpee
WOD
5 x 3 min AMRAPs of: (23 min total)
Buy-in: 30 DB Thrusters (both hands-on 1 DB)
*With remaining time:
12 Russian KB/DB swings
6 Burpees
*2 min rest between rounds
*Begin each round with the Thrusters
*Do your best to either maintain consistent rounds and reps per round or shoot for picking up the pace throughout the 5 rounds.
Post WOD Stretch
Child’s pose
Up dog
Down dog
Pigeon
Seated hamstring
Shoulder extension
