04/13/20: Monday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 AM & 9 AM, 12 PM & 6 PM
Kids’ Class – 4 PM
Cooking Class – 5 PM with Will G.
ROMWOD – 7 PM

*******Click HERE to join the live Zoom class!*********

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Today’s Workout

• Warm Up
  • 10 Press Ups
  • 20 Bird Dogs
  • 20 Glute Bridges
  • 20 Staggered Good Mornings
  • 40 Shoulder Taps
  • 15 DB Deadlifts
  • 100′ Farmers Carry
  • 50′ Robot Bear Crawl

• Conditioning – “Un-Bear-Rubble”
  AMRAP 22
  • 2 Rounds
    • 10 DB Deadlifts (Sub: Swings|Hang Power Cleans|Glute Bridges)
    • 100′ Farmers Carry (Sub: Front Rack Carry|:30 High Knee March)
  • 2 Rounds
    ***crx: 100′ Handstand Walk
    • 50′ Bear Crawl (Forwards – Sub: 16 Bird Dogs|16 Deadbugs|16 Slow Drunken Mt. Climbers)
    • 50′ Bear Crawl (Backwards)

• Accessory
  3 Sets
  • 20-30 Side Bends (Each Side)
  • 15 Tempo Dragonflags (:01 Pause at the top + :03 Negative)