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Tuesday, July 13, 2021

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OlyNastics

• 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

down dog > Spiderman > elevated pigeon

20 sec bottom of squat grind (use rig)

10 PVC pass thru

5 PVC hang power snatch

5 PVC OHS

5 BB OHS

5 BB snatch

-4 min prep-

SOD

EMOM for 10 min (5 Rounds each)

Odd min: 6-10 Ring push-ups

Even min: 5 Erg reverse lunges/leg (optional wt)

-5 min prep-

WOD

3 Rounds for time of:

500m Row

7 Squat snatch (135/95) (50+ 95/65) (Mod: Power snatch)

7 Toes to bar (Mod: Toes/Knees to air OR 5 Ab-wheel roll-outs)

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