10/07/20: Wednesday

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 12-14 YO – 3:30 – 4:15 PM 🚨MUST reserve in ZP – HERE🚨

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Today’s Workout

• Warm Up
  • 2 Sets
    • 10 Groiners w/ T Spine Opener
    • 10 Straight Leg Sit Ups
    • :30 Jump Rope
  • 2 Sets
    • 5 Prone Straight Leg Raise (Each)
    • 10 Glute Bridges
    • :30 Squat Hold
  • 2 Sets
    • 10 Shoulder to Shoulder Medball Thrusters
    • 10 Hand Release Push Ups

• Conditioning – “10:4 Good Buddy”
  

  Indoor AMRAP 10 18 Wall Balls 6 Strict Ring Dips (sx: Bands/box/parallettes) Rest 4 min. AMRAP 10 18|15 Cal Row 60 Double Unders

  Outdoor AMRAP 10 18 Shoulder to Shoulder Medball Thrusters 6 Box Dips Rest 4 min. AMRAP 10 18|15 Cal Row 60 Double Unders

• Accessory
  8 Sets – :20 On|:10 Off
  1. 1. 1. Hollow Hold
        2. Shoulder Taps