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Thursday, July 15, 2021

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Thursday (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/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

1 loop jog

5 push-ups into > up dog > down dog > Spiderman

racked BB standing child’s pose

standing tri and lat str (https://www.youtube.com/watch?v=_cqFHxwBIw4)

BB front rack str

5 BB thrusters

-4 min prep-

SOD

EMOM for 10 min (5 Rounds each)

Odd min: 8-10 Ring rows

Even min: Ball mash / Thruster mobility prep

-6 min prep-

WOD

14 min AMRAP of:

3 Ascending Thrusters

7/5 Cal Bike

95/115/135/155/175/185/195/200 (50+ 65/75/85/95/105/110/115/120)

65/75/85/95/105/110/115/120 (50+ 35/45/55/65/75/80/85/90)

*Score: Final weight on the BB and total reps at that weight

*If you can no longer increase BB weight, remain at the weight you can move until the 14 minutes expires.

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