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Wednesday, December 16, 2020

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Lactate Threshold

· You must wear face-covering at all times & gym and sanitize hands upon entry.

· Please refer to ZenPlanner to sign up for Face to face class times

· Please be sure to bring your own water.

Completed During WOD Review

Spiderman

Pigeon

Up dog

Down dog

Child’s pose

Seated shoulder extension

SOD

E2MOM for 10 min (5 rounds)

5^ Bench press

ITP: 8-12 bench reverse hyper-extensions

-4 min Rest & Transition-

WOD

21-18-15-12-9 for time of:

RKB swings (53/35) (50+ 35/25)

600/500m Bike (50+ 500/350)

Goblet squats (53/35) (50+ 35/25)

600/500m Bike (50+ 500/350)

*Athletes will complete 21 RKBS then the bike meters, then 21 goblet squats and then back on the bike. Then they will complete 18 swings, bike, 18 squats, bike, etc… all the to 9.

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