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Thursday, October 14, 2021

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OlyNastics

• Please wear your mask.

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

1 loop jog

10 leg swings

thumb down lat str

down dog, Spiderman, pigeon

3-way banded stretch

BB front rack str

5 pausing BB front squats

-4 min prep-

SOD

E2MOM for 10 min (5 Rounds)

5^ Front squats

*Mash/Self-care as needed

-5 min prep-

WOD

21-15-9 of:

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

*After each round, complete 3 Rope climbs or 20 Ring rows (both RX)

*Workout finishes with Rope Climbs or RR

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