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Wednesday, January 20, 2021

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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 review

SOD/WOD Prep

Done together

5 cal row

15 sec standing skin the cat

15 sec front rack str

5 BB front squat

5 BB OHP

5 BB thrusters

5 BB hang power cleans

SOD

E2MOM for 10 min (5^ rounds)

3 Tempo Back squats (3/1/1) 3 sec down, 1 sec pause, 1 sec stand)

WOD

5 Rounds: (20 min total)

1 Minute Thrusters (75/55) (50+ 55/35)

1 Minute Hang power cleans (75/55)

1 Minute Calorie row

1 Minute Rest

(Score is you lowest rounds total reps)

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