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Friday, December 3, 2021

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Gymnastics Focus

• 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: 3-5 min

Keep stretching during review

SOD/WOD Prep

Done together

1 loop jog

10 leg swings

wall couch str

standing ring skin the cat

down dog > Spiderman > pigeon

10 BB deads

-4 min prep-

SOD

EMOM for 10 min (5 Rounds each)

Odd min: 5 KB/DB Plank drag across/side

Even min: 5 Medium wt deadlifts on coaches call (set > go)

-6 min prep-

WOD

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155) (50+ 155/105)

Ab-wheel rollouts

BB Lateral Hop Over’s (over+back=1)

Time Cap: 20 Minutes

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