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Friday, November 26, 2021

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Lactate Threshold

• 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 PVC pass thru

PVC standing lat str (https://www.youtube.com/watch?v=9Wv1QINNfJw)

down dog > Spiderman > pigeon

banded front rack str

BB front rack str

5 BB cleans

5 superband/KB bicep curls

-4 min prep-

SOD

EMOM for 10 min

Odd min: 5 Front squats (hold wt across all set)

Even min: 8-12 Superband Bicep curls (https://www.youtube.com/watch?v=Mv06a5nIcdE)

-5 min prep (including WOD prep)-

WOD Prep

2 Rounds (not for time)

2 C&J (95/65) (65/35)

2 Burpees over BB

WOD

“Grettel” 10 Rounds for Time:

3 Clean-and-Jerks, (135/95) (50+ 95/65)

3 Burpees over the bar (Mod: Up-downs / step-overs)

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