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Friday, December 4, 2020

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Lactate Threshold

· You must wear face covering into the building & 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.

Stretches completed during coaches WOD Review

Down dog

Spiderman/leg

Pigeon/leg

Child’s pose

Seated shoulder extension

SOD/WOD prep post WOD Review

20 jump ropes

10 PVC pass thru

3-4 BB Bear complex

SOD

E2MOM for 10 min (5^ rounds)

1^ Bear complex

Bear = 1 deadlift > 1 hang clean > 1 front squat > 1 S2OH > 1 Back squat > 1 S2OH

-4 min rest & prep-

WOD

10 minute AMRAP:

15 Hang power cleans (95/65) (50+ 65/45)

30 Dubs (30 plate hops, 30 singles w/ Dub attempts, or 60 singles)

15 OH squats (Mod: back squats)

30 Dubs

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