05/08/20: Friday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 & 9 AM, 12 & 6 PMROMWOD - 10 AMKid's Class - 4 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 50 Jumping Jacks
  • 10 Groiners + T-Spine
  • 8 Push Up + Down Dog
  • 6 Cossack Squats (Each Side)
  • 200' Shuttle Run
  • 10 DB Deadlifts (Each)
  • 10 DB Shoulder to Overhead (Each)
  • 10 DB Squats
  • 200' Shuttle Run
  • 10 DB Thrusters

• Conditioning - "Depth Charge"*****Equipment Version*****BB Thrusters (rx: 75#|55#)*****Normal Version*****10 Rounds for Total Reps:40 On|:20 Off
  • 200' Shuttle Run (50' Increments - Sub: :20 Fast High Knees|:20 Jumping Jacks|:20 Squat Thrusts|Toe Taps|Stairs|Fast Walk)In the remaining time:
    • Max DB Thrusters (Sub: Push Press|Squat|Power Cleans|FR Chair Squats|FR Lunges)

• Accessory
  • Tabata (8x:20|:10) - Sit UpsImmediately into:
  • Tabata - Planks