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Glycolytic • 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: 5 min Warm-up together 60 sec jog 10 leg swings/leg 10 PVC good mornings 10 PVC sumo deadlifts 5 push-up to down dogs 30 sec/leg pigeon […]

Gymnastics Focus • 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: 5 min Warm-up together 2x easy through 60 sec bike/row/or run 3x Push-up > Spiderman > Spiderman 3/leg side lunge stretch (https://www.youtube.com/watch?v=HHWuo86fbC4) 5 feet &

Lactate Threshold • 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: 5 min Warm-up together 60 sec jog 15 PVC pass thru 3-Way banded stretch (https://www.youtube.com/watch?v=W2exXFj_vCA) 10 PVC behind the head OHP 30 sec down dog

Metabolic Conditioning • 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: 5 min Warm-up together 60 sec row 10 leg swings/leg 5 push-up to Spiderman cycles 5 pausing air squats 5 air squats 5 jumping/explosive air

OlyNastics • 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: 5 min Warm-up together 60 sec jog 15 PVC pass thru 10 PVC snatch high pulls (shins to sternum) 10 PVC power snatch 30 sec down

“BRADSHAW” U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is

Salem EWOD (8:30am) 30 Min AMRAP 3 Power Clean & Jerk 3 Bar facing burpees 300m Run 6 Power Cleans 6 Burpees 600m Bike *135/95, 50+ 105/75 Community WOD (9:30am) 6 RFT *Teams of 2 split reps evenly run together 40 Ukrainian Swings 40 DB SA Floor Press 40 V-ups 40 Airsquats 400m Run *DB

Gymnastics Focus • 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: 5 min Warm-up together 60 sec jog 4 ascending push-up to down dogs (1 p-up – down dog, 2 p-ups – down dog etc…) 30

Lactate Threshold • 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: 5 min Warm-up together 60 sec bike or row 10 PVC pass thru 10 PVC good mornings 10 PVC deadlifts 5 push-up to down dogs

Metabolic Conditioning • 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 WOD: 5 min Warm-up together 3x easy through 60 sec run 5x Push-up > Spiderman > Spiderman 5 air squats 5 BB thrusters 5 min WOD