10/14/20: 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
    • :20 Hollow Hold
    • 10 Superman
  • 3 Sets
    • 5 Push Up + Down Dog
    • 10 Single Arm Bent Row (Each)
    • 15 Russian Swings
  • 10 Slow Scap Pull Ups

• Strength
  

  Indoor 3 Sets – Compare to 9/23/20 15-20 Unbroken Strict Pull Ups (use/add bands as needed) :40 Mixed Rack March (In place – 1 Overhead|1 Front Rack – Alt. at :20)

  Outdoor 3 Sets 15-20 Double KB/DB Pendlay Row :40 Mixed Rack March

• Conditioning – “Raindrops Kip Falling on My Head”
  

  Indoor 5 Rounds For Total Reps 1 min. – KB Swings 1 min. – Handstand Push Ups (sx: Pike/Box/Push Up + DD) 1 min. Rest

  Outdoor 5 Rounds For Total Reps 1 min. – KB Swings 1 min. – Pike or Box Handstand Push Ups 1 min. Rest

• Accessory
  4 Sets
  • 20 Side Bends (Each Side)