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Thursday, November 18, 2021

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OlyNastics

• Masks are no longer required.

• 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 bike

10 PVC pass thru

3-way banded stretch

down dog > Spiderman > pigeon

20 tubing pull-a-parts

10 diagonal tubing pull a parts/side (https://www.youtube.com/watch?v=qKbYOn6_teE)

5 PVC snatch high pulls

5 PVC power snatch

5 PVC OHS

5 BB snatch

-4 min prep-

SOD

E2MOM for 10 min (5 Rounds)

1-2 Snatch – building to an 7/8 RPE (Mod: Cleans)

-4 min prep-

WOD

For time

5 Rounds of:

5 T2B

5 Snatches (50% of final SOD weight) (Mod: Cleans)

Then: 20/16 Cal Bike (50+ 16/13)

Directly into…

5 Rounds of:

5 T2B

3 Snatches (75% of final SOD wt)

Then: 20/16 Cal Bike (50+ 16/13)

Directly into…

5 Rounds of:

5 T2B

1 Snatch (SOD final wt.)

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