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Monday, December 28, 2020

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Lactate Threshold

· You must wear face-covering at all times & 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.

· Please bring an extra clean and dry pair of shoes with you.

Equipment set-up: 3 min

SOD/WOD Review: 5-7 min

Keep stretching during SOD/WOD review

SOD/WOD prep

All together/in unison:

30 sec Bike

15 sec air squats

15 sec BB back squats (from rack)

5 hang muscle cleans (on coach’s cue)

5 hang power cleans (on coach’s cue)

5 power cleans (on coach’s cue)

-5 min prep-

SOD

E2MOM for 8 min (4^ rounds)

7^ Back squats

4 min prep:

WOD

14 min AMRAP

7 Power cleans (135/95) (50+ 95/65)

7 Burpees

500/400m Bike (50+ 400/300) (Mod: Row 200/150m – 50+ 150/100m)

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