10/12/20: 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
  • :30 Hang/Hollow Hold
  • 10 Press Ups
  • 10 Inchworms
  • 10 Straight Leg Sit Ups
  • 10 Glute Bridges
  • :30 Jump Rope
  • 10 Deadlifts
  • 10 Hang Power Cleans
  • 10 Hanging Knee Raises/V Ups
  • :30 Jump Rope

• Strength
  

  Indoor EMOM 10 3 Hang Power Cleans (Attempt to build)

  Outdoor EMOM 10 3 DB Hang Power Cleans

• Conditioning – “DU a Kick-Flip”
  

  Indoor 5 Rounds – 1:30 On|1:30 Off 10-15 Unbroken Toes to Bar (sx: 15 Knee Raises or 20-25 V Ups  crx: 20 UB TTB) In the remaining time: Max Double Unders

  Outdoor 5 Rounds – 1:30 On|1:30 Off 20-25 V Ups In the remaining time: Max Double Unders

• Accessory
  5 Sets – :30 On|:30 Off
  • Burpees