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Wednesday, October 27, 2021

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Wednesday (Lactate Threshold)

• 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

60 sec row

thumb down lat str

10 scap pull-ups

3-way banded stretch

10-15 supinated banded/tubing external rotations ( https://www.youtube.com/watch?v=mI1paszXthc )

5 KB deadlifts

5 Low KBS

-4 min prep-

SOD

EMOM for 10 min

Odd min: Strict pull-ups (hold reps across) (Mod: Banded Lat pull-down: https://www.youtube.com/watch?v=xHTW5SY9HTg )

Even min: Banded/PVC straight arm Lat pulls ( https://www.youtube.com/watch?v=p18TuMeYSdI )

-5 min prep-

WOD

5 Rounds for time:

15 Russian KB Swings (70/53) (50+ 53/35)

15/12 cal Row (50+ 12/8)

ITP

Coaches led banded stretch

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