WOD
20 Single Dumbbell Alternating Power Snatches 35/50 M25/40
20 Box Jump Overs 20/24
20 Single Dumbbell Hang Clean & Jerks 35/50 M25/40
400 M Run
GENERAL WARM-UP
Run Warmup
2 Minutes Easy
Box Warmup
1 Minute Box Step-ups
30 Seconds Each
Knuckle Drags
Active Samson
Active Spidermans
Alternating Bird Dogs
Push-up to Down Dog
Side Plank (15 Seconds Each)
MOBILITY
Pigeon Pose on Box: 2 Minutes Each Side
Child’s Pose on Box: 1 Minute
AFTER PARTY
3 RDNDs
HOME GYM
20 Single Dumbbell Alternating Power Snatches 35/50 M25/40
20 Box Jump Overs 20/24 or DB Jump Overs
20 Single Dumbbell Hang Clean & Jerks 35/50 M25/40
400 M Run
MODIFICATIONS
DUMBBELL POWER SNATCHES
- Kettlebell Swings
- Plate Ground To Overhead
- Light Barbell Power Snatches
BOX JUMP OVERS
- Line Hops
- 2x Double Unders
- Squat Jumps
DUMBBELL HANG POWER CLEAN AND JERKS
- Kettlebell Swings
- Plate Ground To Overhead
- Light Barbell Clean And Jerks
400 M RUN
- 20/14 Calorie Row/Bike Erg
- 15/12 Calorie Assault or Echo Bike
- 15/12 Calorie Air Run
- 20 Burpees
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All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09