10/07/20: Wednesday

Today's classes:Zoom WOD - 12 PMLive Stream - 7 AM & 4:30 PMIn/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????Today's Workout

• Warm Up
  • 2 Sets
    • 10 Groiners w/ T Spine Opener
    • 10 Straight Leg Sit Ups
    • :30 Jump Rope
  • 2 Sets
    • 5 Prone Straight Leg Raise (Each)
    • 10 Glute Bridges
    • :30 Squat Hold
  • 2 Sets
    • 10 Shoulder to Shoulder Medball Thrusters
    • 10 Hand Release Push Ups

• Conditioning - "10:4 Good Buddy" IndoorAMRAP 1018 Wall Balls6 Strict Ring Dips (sx: Bands/box/parallettes)Rest 4 min.AMRAP 1018|15 Cal Row60 Double UndersOutdoorAMRAP 1018 Shoulder to Shoulder Medball Thrusters6 Box DipsRest 4 min.AMRAP 1018|15 Cal Row60 Double Unders

• Accessory8 Sets - :20 On|:10 Off
  1. 1. 1. Hollow Hold
        2. Shoulder Taps