05/11/20: 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 PMKids' Class - 4 PMROMWOD - 7 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 200 m Jog
  • 10 Press Ups
  • 12 Groiners w T Spine
  • 10 Push Up + Down Dog
  • :30 High Knees
  • :30 Butt Kickers
  • 10 Step Ups
  • 12 Air Squats
  • 10 Single Arm Shoulder to Overhead
  • 8 Box Jumps
  • 6 Pistols (12 Squats)
  • 200 m Jog

• Conditioning - "One Arm, One Leg, Flying Pavement People Eater"*****Equipment Version*****20 BB Shoulder to Overhead*****Normal Version*****AMRAP 30
  • 10 Pistols (Alt. - Sub: 20 Air Squats|10 Lateral Box Step Ups|15 Box Squats|20 Step Overs)
  • 15 Box Jumps (Sub: Jump Overs|Broad Jumps|Step Ups)
  • 20 Single Arm Shoulder to Overhead (Sub: 10 Pike Push Ups|15 Push Up + DD|HRPU|20 Bent Over Row)***400 m Run at the Start and Every 6 min. (Sub: 2 min. Alt. :30 High Knees + :30 Butt Kickers|Toe Taps|Stairs|Fast Walk)***Resume AMRAP where you left off

• Accessory5 Sets
  • 10 Lying DB Pull Overs
  • :30 Slow Shoulder Taps