09/08/20: Tuesday

Today’s classes:
Zoom WOD – 12 PM 
In/Outdoor WOD – 5, 6, & 9 AM & 4:15, 5:15, 6:15 PM 🚨MUST reserve in ZP – Click HERE🚨

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Today’s Workout

• Warm Up
  • 3 Sets – :30 On|:15 Off
    • Hollow Hold
    • Inchworms
    • Scap Pull Ups
  • 10 Front Rack Elbow Rotations
  • 10 Deadlifts
  • 10 Hang Power Cleans
  • 10 Squat Thrusts

• Strength
  

  Indoor :30 On|:30 Off for 10 min. A) Strict Pull Ups (Sub: Banded|Ring Rows|Prone Row|SA Row) B) Push Ups (Sub: Elevated|Knees|Shoulder Taps)

  Outdoor :30 On|:30 Off for 10 min. A) Bent Over Rows B) Push Ups

• Conditioning – “Eight-orade”
  

  Indoor AMRAP 15 8 Hang Power Cleans (rx: 95#|65# – Sub: Swing|DL|Glute Bridges) 8 Burpees (Sub: Squat Thrusts|4 Inchworms|16 Squat Jumps)

  Outdoor AMRAP 15 8 DB Hang Power Cleans (rx: 40#|25#) 8 Burpees

• Accessory
  • 400 m Farmers Carry