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Wednesday, April 15, 2020

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Lactate Threshold

Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) – 6:30PM (Open to the public!)

If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)

*If members still need equipment, please reach out to Brandi via email or FB

WOD review then warm-up all together:

10 fwd and bwd arm circles > 5 pausing air squats > 5 air squats > 2 inchworm walkouts to Spiderman str/leg

SOD

EMOM x 10 min

Odd min: Pitcher squat/Bulgarian Split Squat (https://www.youtube.com/watch?v=-FATUF39KNo)

Even: Half kneeling OHP (https://www.youtube.com/watch?v=PDWNs3oPCow)

WOD

For time

Buy-In: 100 Air squats

Then directly into:

50-40-30-20-10 Reps of:

Lateral skaters (over & back = 2 reps) (https://www.youtube.com/watch?v=s82GSHiJk1M)

Russian KB swings (KB or DB or BP) (DB: https://www.youtube.com/watch?v=v1LoYk4qdLc)

Post Stretch

30 sec / stretch

Child’s pose

pigeon

side lying quad str

standing chest str

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