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Thursday, May 27, 2021

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OlyNastics

CFIS Salem 6:00PM “Murph” option for those who will not be here for Mondays Community Murph WOD

• You must wear face covering when not able to maintain 14 feet of distance & and sanitize hands upon entry.

• Please refer to ZenPlanner to sign up for Face-to-face class times

• Please be sure to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

2 loop jog

leg swings

3 cycles of down dog into Spiderman

20 sec elevated (bench) pigeon/leg

thumb down lat str

10 PVC pass thru

20-30 sec Standing child’s pose with racked barbell

5 PVC OHS

5 PVC snatch balance

-5 min prep-

SOD

E2MOM for 10 min (5 rounds)

3 Snatch balances (from the rack) (optional wt. increase) (https://www.youtube.com/watch?v=XuFaD1sAVGI)

*Use remaining free time to ball mash/banded stretch etc…

-5 min prep-

WOD

12-9-6 For time

OHS (135/95) (50+ 95/60)

Burpee box jump overs (30/24) (50+ 24/20) (facing box)

(Give the 54 and under age group qualifier a shot (165/115 and 30″ for all)

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