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Monday, April 6, 2020

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Glycolytic

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) – 6:30 PM (NEW EDITION & 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)

WOD Review then warm up all together:

10 leg swings/leg

3 step to Spidermans

3 up to down dogs

SOD

EMOM for 10 min (5 rounds)

Odd min: 25 seconds/arm of Single arm Farmers hold (stand on single leg = advanced) (https://www.youtube.com/watch?v=hPsHVqqPK3I)

Even min: 25 sec/leg Single leg Romanian deadlifts (https://www.youtube.com/watch?v=GoKjrvJi-Iw)

WOD 1 & 3

5 min AMRAP of:

7 Air squats

7 SA Alt DB Devils press (Mod with BP)

7 Butterfly sit-ups

DB:https://www.youtube.com/watch?v=l6_aD2IWEEA

BP: https://www.youtube.com/watch?v=komOjwsZRYg

WOD 2 & 4

5 min AMRAP of:

10 Wide/Close plate hops (https://www.youtube.com/watch?v=xO0sQ8sfIv8)

10 Plate ground to overhead (Mod with BP)

10 Torso twists (5/side) (plate optional) (https://www.youtube.com/watch?v=JyUqwkVpsi8)

*2 min rest between WODs

*Start WODs 3 & 4 where you left off in WODs 1 & 2

*26 total minutes

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

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