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Tuesday, November 9, 2021

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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

10 leg swings

1 down dog > Spiderman > pigeon

30 sec rig bottom of squat grind

5x 1½ BB back squats

-4 min prep-

SOD

E2MOM for 10 min (5 Rounds)

5^ Back squats

-5 min prep-

WOD

30-24-18-12 reps for time of:

Calorie Row (50+ & W: 26-20-14-8 / 50+ W: 20-15-10-5)

Single arm DB Thrusters (total) (50/35) (50+ 35/20)

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