10/08/20: Thursday

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🚨

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Today’s Workout

• Warm Up
  • :30 Hollow Hold
  • :30 Arch
  • 10 Thoracic Opener (Each Side)
  • 15 Hip Bridges (Pause at the top, slow negative)
  • 10 Push Up + Down Dog
  • :30 Side Plank (Each)
  • :30 Forearm/Wrist Stretch
  • 3 Sets – Build to start weight for strength
    • 3 Deadlifts
    • 2 Hang Power Cleans
    • 1 Shoulder to Overhead

• Strength
  

  Indoor Every 2 min. for 5 Sets 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk

  Outdoor Every 2 min. for 5 Sets 3 DB Deadlifts 2 DB Hang Power Cleans 1 DB Push Jerk

• Conditioning – “DT”
  

  Indoor 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

  Outdoor 5 Rounds For Time 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Jerks

• Accessory
  • 400 m Farmers Carry