09/11/20: Friday

Today’s classes:
Zoom WOD – 12 PM
Live Stream – 7 AM & 4:30 PM
In/Outdoor WOD – 5, 6, 7 & 9 AM & 4:15, 5:15 PM 🚨MUST reserve in ZP – HERE🚨
Open Gym – 8-9 AM (12 Spots) 🚨MUST reserve in ZP – HERE🚨

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Today’s Workout

• Warm Up
  3 Sets
  
  • 10 Glute Bridges
  • 8 Push Up + Shoulder Taps
  • 6 Good Mornings (2&3 – Deadlifts)
  • 40 Jump Rope

• Conditioning – “In Memoriam”
  

  Indoor 9 Rounds For Time 11 Deadlifts (rx: 155#|105# – Sub: Swings|Hang Power Cleans|Glute Bridges) 19 Push Ups (Sub: Elevated|Knees|38 Shoulder Taps) ***Starting and Every 4 min. do – 93 Double Unders (Sub: 186 Singles|Jumping Jacks|Plate/Stair/Object Hop|Toe Taps|Standing High Knee March)

  Outdoor 9 Rounds For Time11 DB Deadlifts (rx: 50#|35#) 19 Push Ups ***Starting and Every 4 min. do – 93 Double Unders

• Accessory
  • 3 Sets
    • 10 Press Ups
  • Collect 2 min. Pigeon Pose (Each Side)