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Friday, July 2, 2021

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Metabolic Conditioning

• 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 leg swings

thumb down lat str

2 cycles: up dog > down dog > Spiderman

-3 min prep-

SOD

EMOM for 8 min (4 rounds)

Odd min: 30 sec Glute bridges

Even min: 8-10 Alt bird dogs w/ palm to knee touch per side (https://www.youtube.com/watch?v=wgOuR7YrwtM)

-4 min prep-

WOD

For time:

800m Run

30 Alternating DB snatches (total) (50/35) (50+ 35/20)

30 Alternating weighted reverse stepping lunges (total) (50/35) (50+ 35/20)

800m Run

30 DB Push Press (total)

30 Alternating weighted box step-ups (total)

800m Run

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