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allen
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June 12, 2020
The gym is closed due to COVID-19 until further notice.Today's classes:Zoom WOD- 7 AM & 12 PM Outdoor WOD - 6 & 9 AM & 6 PM-BH @ Behind CF908 --WF @ Parking Lot at CF908 Central - ⭐MUST reserve in ZP⭐ROMWOD - 10 AMKid's Class - 4 PM*******BH ClickHERE to reserve and join classes!****************WF ClickHERE to reserve and join classes!*********Today's Workout
Warm Up
30 Y's, T's, and W's (Each)
20 Glute Bridges
10 Infant Squats
10 Push Up + Down Dog
10 Good Mornings
10 High Pulls (Each Arm)
10 Single Arm Swings (Each Arm)
10 Single Arm Presses (Each Arm)
10 DB Squats (Alt. Arms After 5 Reps)
10 DB Hang Power Clean and Jerk (Alternating)
12 DB Thrusters (Alt. Arms at 3 Reps)
Conditioning - "Lock Out with Your Clock Out"*****Equipment Version*****Both Movements w/ Barbell (75#|55#)*****Normal Version*****24-18-12
Single Arm Hang Power Clean and Jerks (Alt. Every Rep - Sub: Hand Power Cleans|Push Jerks|Hang Power Snatches|Swings)
Single Arm Thrusters (Alt. Every 3 Reps - Sub: Push Press|Squat|Power Clean|Front Rack Chair Squats|Front Rack Lunges)