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

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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