04/03/20: Friday

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

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

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Today’s Workout

• Warm Up
  • 10 Groiners w/T-Spine Rotation
  • 50 Jumping Jacks
  • 10 Table Top
  • 20 Tuck Jumps
  • 15 Scap Push Ups
  • 10 Push Ups
  • 20 Air Squats
  • 15 Jump Overs
  • 10 Dips (:03 Negative + :01 Pause at the bottom)

• Conditioning – “Home-WOD Bound”
  *****Equipment Version*****
  Box Jumps
  Ring Dips
  *****Normal Version*****
  • 4 Sets Each For Time
    • 3 Rounds
      • 21 Air Squats (Sub: Lunges|Step Ups|2:1 Toe Taps)
      • 14 Jump Overs (About knee height object – Sub: Lateral Step Overs|Hurdle Steps|High Knee Marches)
      • 7 Dips (Sub: Push Ups|2:1 Shoulder Taps|Bent Over Row-each arm)
    • 2 min. Rest

• Accessory
  3 Sets
  • 20 Single Arm High Pulls (Each Arm)