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Wednesday, December 8, 2021

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Wednesday (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 Review: 2-3 min

Warm-up

all together:

2 loop jog

30 sec push-up to 5 sec down dogs

20 sec of step to Spidermans

10 PVC pass thru

Banded front rack str

5≥ BB front squats on coaches call

-3 min prep-

SOD

EMOM for 5 min (5 Rounds)

3^ 2 Second Pause Front squats (build to a medium weight) (https://www.youtube.com/watch?v=DgAmViDVAW4)

Return to board for WOD Review: 3-4 min

M-up / Pull-up Practice and Prep for WOD: 6-8 min

WOD

5 Rounds for time (17 min CAP)

12 Front squats (115/85) (50+ 85/55)

9 S2OH

6 M-ups (50+ C2B) (RX: Min sets of 2 MU OR 1 MU into 1 MU attempt) (Mod: 6 C2B or COB)

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