WOD
3 Rounds For Time:
400 Meter Run
Overhead Medball Abmat Sit-Ups
12 Clean and Jerks 95/135 M75/105
Home WOD
3 Rounds For Time:
400 Meter Run
24 Weighted Sit Ups
12 Single or Double DB Clean and Jerks 35/50
After Party
20-15-10
Empty Barbell Rows
Empty Barbell Curls
Push-Ups
Cool-Down – Stretch
- :30 Samson Stretch (each side)
- :30 Static Quad Stretch (each side)
- :30 Static Hamstring Stretch (each side)
- :30 Banded Lat Stretch (each side) – suspended from Pull-Up bar
*************************************
Come join in the outdoor fun! If you wanna join us via Zoom, just text us via the website and we will Zoom you in!
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
