WOD
10 Rounds For Time:
10 Single Arm Devil’s Press 35/50 M25/40
100 Meter Farmers Carry
Alternate Arms Every Round (5 Each)
GENERAL WARM-UP
60 Seconds Run (Easy)
30 Seconds Active Spidermans
60 Seconds Run (Moderate)
30 Seconds Active Samson
60 Seconds Run (Hard)
30 Seconds Air Squats
Single Dumbbell Warmup
30 Seconds Each Side With Light Weight:
Single Arm Deadlifts
Single Arm Russian Swings
Single Arm Strict Press
Single Arm Hang Power Snatches
MOBILITY
Couch Stretch: 45 Seconds Each Side
Lat Stretch on Wall: 45 Seconds Each Side
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Quads
- Glutes
- Chest
- Upper Back
HOME GYM OPTION
10 Rounds For Time:
10 Single Arm Devil’s Press
100 Meter Farmers Carry
Alternate Arms Every Round (5 Each)
MODIFICATIONS
FARMERS CARRY
- 20/30c Assault or Row
- 10 Shuttle Runs (10 Meters)
SINGLE ARM DEVIL’S PRESS
- 10 Alternating Single Dumbbell Snatch
- 10 Burpees
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 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
