07/31/20: Friday

Now hosting outdoor group classes and private training, as well as live virtual group classes.
Today’s classes:
Zoom WOD– 7 AM & 12 PM 
Outdoor WOD – 5 (BH Only), 6 & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********

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Today’s Workout

• Warm Up
  • 3 Sets
    • 4 Inchworms
    • 6 Rockstars
    • 8 Bird Dogs
    • 10 Glute Bridges
  • 12 PVC Pass Throughs
  • 10 Snatch Deadlifts
  • 8 Hang Power Snatches
  • 6 Power Snatches
  • 8 Burpees
  • 10 V Ups

• Strength
  5 Sets
  • 8 Touch & Go Power Snatches (BB/DB – Sub: Power Cleans|DB Snatch|DB Power Clean|American Swing|Russian Swing|Snatch Grip Deadlifts)

• Conditioning – “Devil Went Down to Core-gia”
  *****Equipment Version*****
  9 Toes to Bar
  *****Normal Version*****
  AMRAP 12
  
  • 30 Double Unders (Sub: Singles|Jumping Jacks|Plate/Stair/Chair Hop|Toe Taps|Standing High Knee March)
  • 6 Devil’s Presses (Sub: Single Arm Devil’s Press|KB High Pull + American Swings|DB Snatch|DB Power Cleans|Burpees)
  • 12 V Ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)

• Accessory
  • 400 m Single Arm Overhead Carry (Alt. as needed)
    ***crx: 5 x 50′-75′ Handstand Walk