09/21/20: Monday

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, 6:15 PM 🚨MUST reserve in ZP – HERE🚨
Open Gym – 8-9 AM (12 Spots) 🚨MUST reserve in ZP – HERE🚨
Outdoor Kids 7-11 YO – 3:30 – 4:15 PM 🚨MUST reserve in ZP – HERE🚨

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Today’s Workout

• Warm Up
  3 Sets
  • 5 Inchworm + Down Dog
  • 10 Snatch Deadlift (2-Hang Power Snatch|3-Overhead Lunge)
  • :30 PVC Pass Through (2-Single Unders|3-Double Unders)

• Strength
  

  Indoor EMOM 10 3 Hang Power Snatches (Sub: Hang Power Clean|Am. Swing|Rus. Swing|Snatch DL) ***Build in weight if desired/technique allows***

  Outdoor EMOM 10 3 DB Hang Power Snatches (Each Arm)

• Conditioning – “Spinny the Pooh and Knee-yore”
  

  Indoor 5 Rounds For Time 90 Double Unders (Sub: 180 Singles|Jumping Jacks|Plate/Stair/Object Hops|Toe Taps|High Knee March) 10 Overhead Lunges (rx: 95$|65#  crx: 135#+|95#+ – Sub: Front Rack Lunge|Suitcase Lunge|Step Up|Split Squat|Glute Bridge)

  Outdoor 5 Rounds For Time 90 Double Unders 12 Single Arm Overhead Lunges (6 Each Arm)

• Accessory
  5 Sets
  • 12 Single Arm Row (Each Arm)