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Monday, October 18, 2021

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Gymnastics Focus

• 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

Coach led Turkish get-up 1/side

3 inchworm walkouts with a push-up

Spiderman and elevated pigeon

3-way banded stretch

5 KB deads

5 low KB swings

-3 min prep-

SOD

EMOM for 6 min (3 Rounds each)

8-10 Ring scapula push-ups (Mod: hands on floor or elevate rings or on knees) (https://www.youtube.com/watch?v=AK_srbHu5CM)

6-10 Scapula pull-ups

-4 min prep-

WOD

6 Rounds for time:

200m Run (Arch & back)

15 Box jumps (24/20) (50+ 20/16) (Mod: step-up or lower jump)

15 American KBS (53/35) (50+ 35/26)

*During the WOD, accumulate 8 Turkish get-ups/side (16 total) (53/35) (50+ 35/26)

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